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
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
you can ACHIEVE your goals with us
CrossFit is meant for all levels of fitness, and our universally scalable model is built for you.
