Why Our Program Is Different — And Why That Matters
Josh Arcona • May 16, 2025
Why Our Program Is Different — And Why That Matters
At 12 Labours CrossFit, we deliver more than just workouts—we offer a training experience built on science, education, and real-world results. Our programming isn’t generic or outsourced. It’s created in-house, carefully designed around the needs and goals of our community and refined by years of hands-on experience and elite-level training.
I hold both a Master’s and Bachelor’s degree in Exercise Physiology, along with the Certified Strength and Conditioning Specialist (CSCS) credential—the gold standard in the strength and conditioning industry. This rigorous certification is held by top professionals working with collegiate, tactical, and professional athletes.
But education is only part of the story. I’ve also spent over 10,000 hours coaching individuals and groups, writing performance-based programs for college athletes, military personnel, firefighters, law enforcement officers, parents, and youth. From complete beginners to elite competitors, I’ve seen and supported it all.
My personal athletic background includes competing in college soccer, qualifying for the CrossFit Games, and participating in Olympic weightlifting—giving me firsthand understanding of the demands of sport, the discipline of training, and the importance of injury prevention and recovery.
This unique blend of formal education, practical coaching experience, and athletic achievement gives our programming a rare level of depth and insight.
But the true secret behind our success? Our members.
We regularly gather feedback to shape our training cycles. Whether it's building strength for everyday life, improving endurance for weekend races, or developing power for sports performance, our programming is built around what matters most to our community.
We don’t chase trends or follow one-size-fits-all CrossFit templates. We create a comprehensive approach to fitness—blending strength, conditioning, mobility, injury prevention, and longevity-based principles into a unified, progressive training plan.
We’re not just here to make you sweat. We’re here to help you move better, feel better, and live better—today and for years to come.
MORE RECENT POSTS
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
After years of a mostly sedentary job and feeling stuck in a fitness rut, John knew it was time to make a change. Looking for a way to get active again, he turned to CrossFit — inspired by his brother’s positive experience — and discovered 12 Labours CrossFit in Annapolis. Starting in June 2025, the first few workouts were challenging, but Coach Mel guided John through the Foundations program, building confidence and showing that the workouts were achievable. With the coaches’ support and guidance on modifications, John transitioned into group classes and steadily improved both technique and strength. Now a regular at the 6:30 am class, John has found a routine that works and enjoys the journey. His favorite lift is the bench press, and his main goal is simple but important — to stay healthy, avoid injury, and feel great after every workout. When asked what makes 12 Labours special, John doesn’t hesitate: “The awesome coaches.”
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. 💖
you can ACHIEVE your goals with us
CrossFit is meant for all levels of fitness, and our universally scalable model is built for you.
