The Future is Looking Strong
April 22, 2025
THe Future of barbell club
As many of our Annapolis members know, in Fall 2024, 12 Labours started an official Barbell Club class on Monday and Wednesday at 5:30 pm in Annapolis. During our first 12 week cycle, the focus was on building awareness and stability in the proper positions necessary for the snatch and clean and jerk (olympic weightlifting), as well as the back squat, bench and deadlift (powerlifting). Our members who have attended have experienced immense success in their lifts, both in improving form, as well as improving strength. The second cycle which started in January 2025 has been focused on first continuing to build technical proficiency, followed by improving strength with technical proficiency, and finally working towards some of our olympic lifting member’s first competition at the Cap City Open on April 27.
As we look to the future with Barbell Club, we are hoping to not only invite more members into our lifting sessions to continue building technical proficiency in the lifts but also enhance the process of working towards competition for members who would like this opportunity. Barbell club programming for the Olympic Weightlifting side will involve two tracks, a locally competitive track, and a nationally competitive track.
For anyone new to the sport of Olympic weightlifting (snatch, clean and jerk), local competitions can be entered by any athlete who fulfills the requirements of that specific meet (USAW sanctioned meets require a USAW membership). Athletes are designated to the weight class of their choosing (we typically guide towards competing at a weight class that your body is naturally comfortable at) and can be Junior (under 18 years old), Senior (over 18 years old), and Masters (35 years old and over) age groups. National and International meets can only be entered by athletes who have posted a qualifying total at a local meet, or more competitive meet depending on what the athlete is hoping to register for. A qualifying total is the total kilograms that the athlete must lift, at a minimum, to be able to register for that meet.
For a 12 Labours member who would like to compete locally, the Barbell programming will include:
2x/week Barbell Programming (M/W 5:30 pm class) + Squat/Accessory Day (to be performed independently)
We strongly suggest attending as many in - person barbell classes as possible if you plan on competing to maximize success and comfort when stepping onto the platforms in competition.
There will be 2-3 opportunities for local competition each competitive year.
For a 12 Labours member who would like to compete nationally, there are a few other requirements to be fulfilled:
Athletes must have competed at a local level and have a qualifying total to register for this next level of competition.
3-4x/week Barbell Programming - This will be an expanded version of the Barbell class programming to work towards the level of commitment necessary to compete at this level.
There will be 2-3 opportunities for national/international competition each year.
We are excited to open up more opportunities for our 12 Labours members to get stronger and perform better both within and outside of the gym. Please do not forget that Barbell classes are open for all 12 Labours members, and you DO NOT have to compete to attend. We are happy to coach anyone who wants to learn more about the lifts, improve technique and get stronger!
We will be starting a new cycle on April 28, which will also help us work towards our next local meet, Tough Temple, held in Rockville, MD on July 12-13, 2025.
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12 Labours Annapolis Liftoff Event Returns – Bigger and Better In July 2023, we hosted our first Liftoff Event in Annapolis. The energy was high, the lifts were heavy, and the competition was fierce. On Saturday, May 2, 2026, the Liftoff returns, and this year it is even better. We have refined the format, clarified divisions, and built an experience designed to challenge athletes at every level while keeping the intensity and excitement that made the first event such a success. Event Details Date: Saturday, May 2, 2026 Session Times: Determined after registration closes on April 11, 2026 - First session begins at 9:00am - Athlete check-in begins 60 to 90 minutes prior to each session Cost: $120 per team Teams and Divisions: 2 Person Teams - Male/Male or Female/Female Novice Division No bodyweight required. Rankings are based purely on total weight lifted. Pro Division Each athlete’s bodyweight will be recorded on competition day and factored into a Sinclair equation to ensure fair and accurate ranking. Event Flow: The Liftoff is built around teamwork, speed, and strength. Phase 1: Olympic Weightlifting Teams lift simultaneously on adjacent platforms. - One athlete performs the snatch - One athlete performs the clean and jerk - Teams have 5 minutes to build to their final lift. The final attempt must be completed before the timer expires. The goal is maximum weight with full technical proficiency. Phase 2: Powerlifting - After the Olympic portion, teams return to the platforms. - One athlete performs a heavy back squat - One athlete performs a heavy deadlift - Again, teams have 5 minutes to reach their final lift. Precision and strength both matter. Scoring Top successful lifts in all four movements are combined: Snatch + Clean and jerk + Back squat + Deadlift Total team poundage determines rankings. The top three teams in both the Male/Male and Female/Female divisions will be awarded. Each platform will have a designated judge to ensure all technical standards are met. A lift only counts when the judge gives the official down command. Registration closes April 11, 2026. Lock in your partner and get ready to lift. If you competed in 2023, you know the energy. If you missed it, this is your chance. The 2026 Liftoff builds on everything we learned and raises the standard.
If the three core pillars define what we train, these tools define how we train. Each method we use at 12 Labours has been intentionally selected, tested, and refined to support lifelong health while also preparing members for the physical and mental demands of sport, work, and everyday life. Together, they create a balanced system that builds strength, energy, resilience, and confidence — in and out of the gym. 1. CrossFit Functional strength, conditioning, and skill — aligned with intended stimulus. Supports Health for Life: Builds well-rounded fitness in an engaging format Develops balanced, functional movement patterns Makes staying active enjoyable and sustainable Improves confidence in everyday physical tasks Supports Performance & Demanding Lifestyles: Full-body readiness for unpredictable physical challenges Enhances work capacity for athletes and tactical careers Builds resilience under stress Sharpens physical and cognitive coordination 2. Strength Cycles Progressive overload for long-term capability. Supports Health for Life: Builds durable joints, bones, and connective tissues Improves comfort and confidence in everyday movement Supports metabolic health and vitality Supports Performance & Demanding Lifestyles: Enhances power, strength, and resilience Builds the foundation for complex athletic movement Helps withstand heavy or repetitive workloads 3. Resiliency Training Movement quality + injury prevention. Supports Health for Life: Improves posture, movement comfort, and stability Reduces nagging aches and keeps daily movement pain-free Creates safer, more efficient everyday mechanics Supports Performance & Demanding Lifestyles: Enhances durability under load Improves coordination, balance, and joint readiness Supports high-force, high-skill movement demands 4. Endurance Training Energy system development for heart health and sustained effort. Supports Health for Life: Improves heart health and vitality Supports stress management and emotional balance Enhances energy throughout the day Supports Performance & Demanding Lifestyles: Builds stamina for long-duration activities Improves recovery between intense efforts Supports capacity for demanding jobs and outdoor pursuits 5. Mobility Range of motion, joint health, and movement freedom. Supports Health for Life: Reduces stiffness and improves daily comfort Enhances long-term joint health and longevity Improves functional freedom in everyday movement Supports Performance & Demanding Lifestyles: Enhances athletic positions and technical efficiency Reduces risk of strain or overuse injuries Supports complex or high-demand movement patterns SYSTEM SUMMARY – NOW FULLY BALANCED The 12 Labours training system supports: ✔ Those who want to stay healthy, active, and capable for life ✔ Those who train for demanding careers or tactical professions ✔ Athletes and recreational competitors ✔ Outdoor enthusiasts and adventure seekers ✔ Anyone who values being strong, prepared, and confident
Training is an investment in your life and it deserves to be built on solid principles, not passing trends or quick fixes. That belief has guided how we train, coach, and program from day one. Over more than a decade, we’ve tested, researched, refined, and lived this approach. Through experience on the gym floor, continued education, and real-world results with thousands of members, we’ve identified three core pillars that consistently support long-term health, confidence, and real-world capability. Our approach is built on developing physical strength, improving cardiovascular fitness, and sharpening cognitive fitness. Together, these pillars create a balanced, sustainable system that helps you move better, feel stronger, and stay mentally sharp through every stage of life. Whether your goal is lifelong health, staying active as you age, or being prepared for the physical and mental demands of work, sport, or everyday life, these pillars form the foundation of how we train for life. 1. Strength Strength is the foundation of capability — the ability to live an active, pain-free, confident life. Why Strength Matters For Health: Makes daily tasks easier (lifting kids, carrying groceries, yardwork) Improves posture, reduces aches, and supports joint health Protects bone density and long-term mobility Builds confidence and independence at every age Supports active aging and lifelong physical capability Why Strength Matters For Performance: Enhances power, durability, and force production for athletes Supports physically demanding careers (fire/EMS/police/military/construction) Improves performance in outdoor sports and recreational activities Reduces injury risk under high workloads Builds the ability to perform repeatedly under stress Strength gives everybody — beginners to elite performers — a foundation they can rely on. 2. Cardiovascular Fitness Cardiovascular Fitness improves heart health, energy levels, vitality, and resilience. Why Cardiovascular Fitness Matters For Health: Boosts daily energy and reduces fatigue Supports heart health and long-term longevity Improves mood, sleep, stress management, and emotional balance Helps you stay active without feeling winded Supports healthy aging and metabolic function Why Cardiovascular Fitness Matters For Performance: Increases stamina for sport and high-demand activities Enhances recovery between efforts Supports long shifts and physically intensive jobs Improves resilience during long-duration or repeated efforts Builds the aerobic base needed for endurance-based hobbies At 12 Labours, conditioning is aligned with the intended stimulus — training the right effort for the right purpose. 3. Cognitive Fitness Cognitive Fitness strengthens the mind through skill development, movement learning, focus, and stress regulation. Why Cognitive Fitness Matters For Health: Improves mental clarity and focus Reduces stress, anxiety, and emotional fatigue Supports long-term brain health and aging Creates confidence through mastery and learning Enhances mood and overall wellbeing Why Cognitive Fitness Matters For Performance: Improves reaction time, decision-making, and coordination Enhances performance for sports and tactical professions Builds adaptability and learning capacity Supports staying calm and effective under pressure Cognitive Fitness benefits every human — active, aging, athletic, or anywhere in between. These pillars shape everything we do at 12 Labours. In next week’s newsletter, we’ll dive into the training tools we use, and how each one supports long-term health and real-world capability.
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