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
Congrats to Nick Hinnerschitz for receiving AOTM at the Columbia District! Nick started CrossFit in September 2024 as a guest of Mark Sam Chee during bring a friend week. He was hooked after the week included rope climbs, snatches and split jerks even though he left with a nasty rope burn and the realization that he had no idea how to perform Olympic lifts correctly. Nick is a regular 6amer and loves strict gymnastics movements, deadlifts and GHD sit ups. When he first started he struggled to kick up to the wall and now can do HSPU! "What I love most about 12L is the people. It’s a very supportive environment where the coaches provide excellent instruction tailored to the needs of the athletes and the friendly competition during WODs brings out the best in people." Nick has seen changes in himself that he never expected and now is in the best shape of his life. He is excited to get stronger and continuously improve - especially on Olympic lifts. Congrats Nick!
Join The Un.Common Method at the 12 Labours Columbia district for a Hormones & Habits workshop, a powerful event built for women who want to feel strong, informed, and in control of their health during midlife. Whether you are navigating perimenopause, are post menopause or just want to learn more about his era of life, this is for you. This isn’t your average wellness workshop. It’s a real-talk panel + experience designed to help you thrive through this next season. Expert Panel diving into: - Hormonal shifts + hormone treatment options - Nutrition that supports hormones + muscle - Stress + sleep strategies that actually work - Movement that matches your phase of life - Q&A with our experts When: Saturday July 19th 10AM-12PM Where: 12 Labours Columbia District Sign up here: https://coach.everfit.io/package/TP017759 Presented by: Megan Knauer Nutrition Coach - PN1, NASM CNC Personal Trainer - NASM CPT Menopause Coach - GGS Colleen Cross Nutrition Coach - PN1 Menopause Coach - GGS Jillian Owens APRN, FNP-C her website is https://infinitewellnessmd.com/
12 Labours CrossFit is hiring an assistant manager with potential to be a full-time position. We are looking for a trainer with experience coaching group classes and personal clients in a 1-1 setting. This position will include coaching classes, meeting with potential new members, personal training and operational duties. Requirements: - Must hold a CrossFit L-1 Certificate - A minimum of 1 year experience coaching group classes - Flexibility during the week and available to work weekends if needed - Team player with an outgoing personality Compensation: - Hourly pay dependent on experience - Potential to be a full-time position Location: 12 Labours CrossFit, Columbia District 9017 Red Branch Rd. Suite A Columbia, MD 21045 To apply please click the link here
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