Programming Outlook - CrossFit Open Prep

Luke Espe • January 26, 2022
A woman is lifting a barbell in a gym.

Where are we headed next coach?

A key focus for the next 6-8 weeks will be focused around preparing for the CrossFit Open. It is a three week competition that brings the entire CrossFit Community together from all over the world. As the largest participatory sporting event, we embark on this movement together at 12 Labours CrossFit. More information to come regarding the CrossFit Open.

There will be more emphasis placed on refining skills and building confidence in workouts that test your work capacity. The following themes will be incorporated in your programming outlook at 12 Labours CrossFit. Let the training begin!

Open Prep  

These workouts will be the cornerstone of our weeks. Each workout will be some combination of movements that will be likely to show up in the Open. We will even retest old workouts that have come up in the past. This will provide you with an opportunity to test out strategies and game plans for the upcoming Open workouts.

Strength & Metcon

Strength piece with a structured time frame followed by a short metcon; 6-10 minutes based on the strength movement. This will be a great day to include shorter classic CrossFit benchmark workouts after some strength work.

EMOM - Flow Work

Longer EMOM's or AMRAP's that focus on joint health and stability (shoulder, hips, knees). This is the opportunity for athletes to slow down and flow during the week so they have the ability to attend class all week. There will still be opportunities for athletes to still push the intensity in this format if desired. It will be important to watch the coaching instruction video to understand the focus of each day as it will change based on the rest of the week.

Engine & Bodyweight

Longer (20+ minute) workouts to start building engine capacity. These days will be low skill and include machines, bodyweight movement, kettlebells, and dumbbells. 

Skill Progression

Higher skill days where the focus is on accumulating repetition of new skills or improving skills they already have. These skills can include gymnastics, double unders, barbell work, etc. This is another day where it will be important to watch the coaching instruction video in order to explain the emphasis of the workout. 

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We are proud to welcome Chris Woods as our new Coach and Columbia District Manager. Many members may already recognize Chris through his wife, Maili Woods, who has long been a part of 12 Labours media and event coverage. Chris and Luke both began their journeys at CrossFit BWI, and since 2012 Chris has played a major role in the Mid-Atlantic CrossFit community—competing as an athlete, judging at every MACC event, and supporting our community alongside Maili, who has photographed nearly every major 12 Labours event, including our grand opening in 2012. Chris brings nearly 20 years of professional fitness experience, including competing at the 2008 CrossFit Games. Known for his love of heavy lifts and fast workouts, he has a particular passion for coaching the snatch. His expertise, energy, and leadership will continue to strengthen the world-class environment we strive to build at 12 Labours. The Woods family has deep roots in this community, and we are excited to see their daughter, Margo, grow up in the same gym that has been part of their story for over a decade. Please join us in giving Chris a warm welcome to his new role. We’re excited for the next chapter of growth, community, and performance that he will help lead. Instagram: @thestrengthdude

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Move, Sweat, and Give Back: Pinked Perspective Workout at 12 Labours Annapolis On Saturday, October 18, 12 Labours Annapolis District is proud to host a special Pinked Perspective workout to support women facing breast cancer. We’re opening our doors to the community with free classes at 7:00 AM and 8:00 AM — everyone is welcome! This event is more than just a workout. It’s a chance to move, sweat, and give back to a cause that touches so many lives. Participants are encouraged to join us in collecting monetary donations and Breast Cancer Kit supplies via our Amazon Wish List (click here) , helping Pinked Perspective, Inc. provide care and comfort to those who need it most. About Pinked Perspective, Inc. Pinked Perspective, Inc. is an Anne Arundel County-based non-profit, founded in 2011 by a young mom and breast cancer survivor. The organization supports those facing breast cancer through cancer care kits, workshops, and mentoring, offering practical help and emotional encouragement during a challenging time. At 12 Labours, we believe in the power of community — and this event is a perfect example. Whether you’re an experienced athlete or just looking for a fun, meaningful way to start your day, this workout gives you the chance to make a difference while moving your body. Event Details: When: Friday, October 18 Times: 7:00 AM & 8:00 AM Where: 12 Labours Annapolis District Cost: Free for all participants Sign Up: Click HERE Join us in supporting Pinked Perspective, connecting with your community, and celebrating strength — both in the gym and in life. 💖
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