The Future is Looking Strong Part 2
May 22, 2025
12 Labours Powerlifting We’re just getting started—and the future is Strong.
The Future of Barbell Club Part 2 - Powerlifting Focus
Written by Carrie Dare
Since launching Barbell Club in Fall 2024 at our Annapolis location, we’ve built something special for our community, and we are proud to say that the powerlifting side is growing stronger every week. As you read in our Future of Barbell Club blog part 1 - our Monday and Wednesday 5:30 PM sessions have become a great learning opportunity for lifters looking to improve their technique, build real strength, and work toward personal goals under the bar.
Wait, this post is about powerlifting, and it occurred to us that you may not know a whole lot about this sp ort or what it is - so let’s start there! Powerlifting is a strength sport focused on the three foundational lifts - back squat, bench press and deadlift. Powerlifting has very specific standards related to each lift, which we will go over later in this post. 12 Labours Barbell is a member of the USAPL federation, a drug-tested powerlifting federation that hosts events at the local, state, regional, national and world level.
Now you know what the sport is, let’s talk a little bit about what is happening in Barbell classes! Currently, much like our Olympic weightlifting program, our powerlifters have spent time on bracing, bar path, depth, setup. During our class sessions we’ve continued to build on the technique and introduced more members to the sport while refining technique under load and building strength in a structured way. The results? Better movement and more consistent training. And now, we're ready to take things further.
What’s Next for Powerlifters in Barbell Club?
As we grow, we’re creating a clearer path for lifters who want to move from recreational training to competitive powerlifting—and we’re building the support structure to help you get there.
Whether your goal is to compete or just get stronger, here’s what you can expect moving forward:
Powerlifting Training Structure
For lifters who are considering training for a local meet and/or simply want to get more focused coaching in the 3 power lifts:
2x/week Barbell Club Classes (Mon & Wed at 5:30 PM)
1 additional Squat/Accessory Day (programmed for independent training)
Focus on technique, strength development, and consistency
Opportunities to compete in 2–3 local USAPL sanctioned meets per year (optional)
For lifters who are considering training for at the national level or want to invest more time and focus to compete at the state and regional levels, we offer the following training plan:
3–4x/week programming, including peaking phases and comp prep
Must be actively working toward a meet and have previously competed in a local event
Coaching support for registering, weighing in, commands, and meet-day strategy
Guidance on entering federations (USAPL) and selecting a weight class
Our Barbell Club is currently very active in the local powerlifting scene with competitors on platforms at 3 upcoming events and many qualifying for regionals in September. Keep an eye on our socials for more information about opportunities to come cheer them on! If you are interested in competing this summer our next open event is July 12th in Gambrills - see Coach Carrie asap for more information.
Do I Have to Compete?
Absolutely not. Competing is an option, but not a requirement. Plenty of our lifters train just to get stronger, feel better, and learn to move with real control. The same attention to detail we give our competitors, we give to anyone walking into Barbell Club.
We coach lifters of all levels, all you need is the willingness to show up, put in the work, and trust the process.
We’re just getting started—and the future is heavy.
MORE RECENT POSTS
With every event we get stronger — physically and mentally. Our experiences and lessons learned shape all facets of our team, training, and coaching. This weekend’s regional event did not disappoint. As a coach, I learned how to be a better advocate for our athletes. As a team, we learned that big meets (500 lifters!) bring a whole new level of energy and challenges we hadn’t quite experienced before. The team also showed up on the platform and put PRs and strong totals on the board. Mallory faced a potentially derailing miss on her bench, but she fought back and nailed her third (a fourth attempt), finally hitting the long-chased platform PR — 67.5kg, a 5kg PR! Squat: 105kg / 232lb Bench: 67.5kg / 149lb Deadlift: 125kg / 276lb Total: 297.5kg Alanna started her day with a PR squat opener and never looked back, capping it off with a monstrous 140kg deadlift — a 7.5kg PR! Squat: 110kg / 243lb Bench: 70kg / 154lb Deadlift: 140kg / 309lb Total: 320kg — Qualifying her for 2026 Nationals and taking 1st in her division. Lulu had a fantastic day on her comeback, building back to pre-op numbers and pulling an impressive 370kg total. Squat: 132.5kg / 292lb Bench: 67.5kg / 149lb Deadlift: 170kg / 375lb Total: 370kg — Qualifying her for 2026 Nationals and earning 1st in her division. Way to go team! Now it’s time for some well-earned rest before Women of Power in November and everything 2026 has in store for us.
Congrats to Rishey Macker for receiving August Athlete of the Month! Rishey started at 12 Labours in 2023 after turning 40 and deciding to live a healthier life. Close friends inspired Rishey to try something new. Even after being extremely sore and wanting to quit he stuck with it and began to see results and improve as the months passed. Rishey attends the 6:30pm class and enjoys burpees and shuttle runs. He recently was able to complete a workout with 2 miles of running and his main goal is to be healthy and pain free. In his free time he is a Chief Electrical Engineer, enjoys hiking, sports and spending time with his family and friends "Give it a shot and stick with it, it doesn't matter what your fitness level is. I always thought you already had to be in great shape to even start CrossFit, but that is not the case." Congrats Rishey!
Join us for a special seminar with Tierra Duncan — CF-L3, long-time 12 Labours CrossFit coach, and upcoming author of The Birth Control Illusion: Reclaiming Hormones, Health, and Your Cycle (early 2026). In this 60-minute talk, Tierra will break down how hormones, training stress, and fueling directly impact women’s performance and recovery. You’ll learn: Why your menstrual cycle is a vital performance signal How stress and recovery shape strength and longevity The fueling strategies and key nutrients every female athlete needs What to know about birth control and its impact on training This seminar will help you connect the dots between your hormones and your training so you can make informed choices that support both performance and long-term health. Info: Date: October 25, 2025 Location: 12 Labours CrossFit Columbia Time: 10:30-11:30 Price: $25 / members $35 / non-members To sign up email chelsea@the12labours.com
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