What are the opening hours?

Monday 5:30am - 10am 3:30pm - 7:30pm Tuesday 6am - 10am 3:30pm - 6:30pm Wednesday 5:30am - 10am 3:30pm - 7:30pm Thursday 5:30am - 10am 3:30pm - 7:30pm Friday 5:30am - 10am 3:30pm - 7:30pm Saturday 8am - 10am

12 Labours CrossFit Annapolis

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12 Labours CrossFit Annapolis

A CrossFit program for all regardless of experience. Whether you are an experienced CrossFitter or s

Our dedication to quality coaching encourages a safe and effective training environment. This means that your 12 Labours coach has endured over six months of coaching development before they started teaching classes. So every time you take a class at 12 Labours CrossFit, you are receiving the attention, safety, and instruction that you deserve at a fitness facility such as this. We firmly believe

that quality coaching not only helps athletes grow, but continues fostering an athletic community of positive support where you can ultimately flourish. We can describe a multitude of differences here, but the best way to test see is to join us for an intro or a class.

01/03/2025

Happy birthday to our co-owner, Josh Arcona!

Thank you for the countless ways you support the 12 Labours community! Your support of the coaches, investment in our members’ success, and growth of our programs helps to make 12L the special place that it is.

We are excited for you to stake your claim in the world of weightlifting this year at the Arnold and we hope you get copious amounts of birthday coffee and listen to country music on repeat - it’s your day!

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01/02/2025

Athletes of the Month: December - Annapolis District

Member Spotlight: Kate Burke & Aaron Burke

Kate and Aaron joined 12 Labours together in October 2022. They were often tired, struggling to keep up with work and kids, and just not feeling great. Members of 12L, Steve and Jen Hulse, referred them to join CrossFit. “Kate encouraged us to just push and show up, with kids in tow. I’ll be grateful for that forever,” says Aaron of when they got started.

Since starting CrossFit, both Kate and Aaron say that taking care of their kids, work, travel, and completing the most basic tasks are easier and more enjoyable when they are stronger. They are also better able to manage life stressors and just feel better overall. A standout memory for Kate was when she first climbed the rope to the top - she never thought she would be able to do that.
Aaron has been helping to coach the Special Olympics program on Thursdays for two years now and he says that seeing those athletes get stronger and more confident is amazing.

Kate and Aaron agree that what they like most about 12L is the programming and the community. Kate says, “The coaches are so knowledgeable and encouraging, the programming is varied and other members make it fun. I like the community events they provide for the whole family.”

The Burkes share their love of fitness with their kids and want to show them that fitness is important and fun. The Burke kids participate in CrossFit kids and have joined group class with their parents.

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12/20/2024

The next 12 Labours Specialty Class, Hyrox, will begin the Week of January 6 when it will be back on the schedule twice a week at both home districts!

We are starting this specialty program 12 weeks out from Hyrox D.C., so it will be the perfect way to train for that race, in addition to improving your engine for any other fitness endeavor.

12 Week Program Dates
Start Date: Week of 1/6
End Date: Week of 3/24

Annapolis District
Tuesdays at 5:30PM
Thursdays at 5:30PM

Columbia District
Mondays at 5:30PM
Fridays at 6:30PM

Hyrox class is included in a 12 Labours membership.

Not a 12L member and interested in Hyrox? Email [email protected]

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12/16/2024

It takes a village to put on the most memorable event of the year for the 12 Labours Community and we are assembling our equipment and judging crews for the Resolution Games.

If you would like to be a part of the Volunteer Staff, click the link in our bio.

Each person that registers to volunteer by Friday, December 27 will receive a Resolution Games t-shirt.

Event Details
Registration Deadline: December 27
Date: Saturday, January 18
Location: 12 Labours CrossFit Columbia
Address: 9017 Red Branch Rd. Suite A, Columbia, MD 21045

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12/05/2024

We want to wish a ton of luck to Coach Fred as he prepares to compete in the American Open Final tomorrow in Tucson, Arizona!

The American Open Finals brings together the best weightlifters from across the continent who have qualified in their weight class with a specific entry total. This competition is a qualifying event for major international competitions and allows athletes to compete against the best of the best in their weight class.

Coach Fred will be competing in the Men’s 45-49 age group and the 81kg weight class. We will include a link to the livestream in the stories for those who can tune in to watch him lift.

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12/03/2024

We are thrilled to welcome Coach Sarah Middel onto the coaching staff at the Annapolis District!

Coach Sarah began her coaching internship back in September and has demonstrated great class management, effective cues, and meaningful teaching points while having a positive and upbeat persona.

Coach Sarah brings a significant health and wellness transformation into her journey as a coach and she is truly an inspiration for all of us. She did not play any sports as a child and struggled with being overweight into her twenties. She believes that CrossFit is for everyone and is well attuned to the experience of someone coming into CrossFit as their first athletic endeavor.

“I want to be a Coach that makes the CrossFit experience inclusive, fun, and confidence-building for every person who walks through the door. The fitness space can be incredibly intimidating; I’ve been the person who weighs over 300 pounds, is terrified to try and terrified to fail, entering a gym for the first time in her life. I want everyBODY to feel welcome, capable, and badass enough to take up this space.”

Outside of the gym Coach Sarah is a paralegal in family law. She loves baking and daydreaming during long runs.

12/01/2024

Athlete of the Month: November - Annapolis District

Member Spotlight: Megan McGilvray

Megan joined 12 Labours back in March as someone who had never liked working out. Now for the first time she looks forward to going to the gym and has gained confidence in pushing herself with movements and weights. Her mantra at the gym comes from Coach Mel, who told her “you can do hard things”.

Megan initially wanted to try CrossFit because she knew the importance of strength training for her overall health. She wants to remain nimble and not have any limitations on the things she can do. Now she is a regular member of Barbell Club and can often Rx the class workouts.

Megan appreciates “… all the little things, like how quickly the coaches knew me and would offer help before I asked for it, being treated like an equal athlete and not an imposter (which is usually how I feel at the gym).”

What Megan likes about the Annapolis District is “the coaches and the community. I was very intimidated to start, but the coaches gave me scaled versions of movements so I never felt less than the other athletes and I learned how to adjust and push myself.”

Outside of the gym Megan is a nurse practitioner for vaccine research trials. She enjoys spending time with her husband, daughter and dogs, boating, and cooking. A fun fact about Megan is that she was in the Peace Corp in Nicaragua after college.

11/29/2024

Resolution Games Vol. 12

WOD 2: Skills Pay the Bills

Event 2 will give athletes a chance to show off their skills and their synchronization. There are significant differences in each division, so make sure to read the standards carefully.

Both the kettlebell squats and kb sn**ches must be synchronized, with both partners working at the same time. All of the gymnastics skills are one person working at a time and the teams can decide how those reps are split, with no minimum requirement for each athlete.

Rx+

For Time:
2 rounds of
30 Synchro Overhead KB Squats (53/35)
12 bar muscle ups
+
2 rounds of
30 Synchro KB Hang Snatches (53/35)
20 strict HSPU

Rx

For Time:
2 rounds of
30 Synchro KB Front Squats (35/26)
20 pull ups
+
2 rounds of
30 Synchro KB Hang Snatches (35/26)
20 Kipping HSPU

Scaled

For Time
2 rounds of
30 Synchro KB Front Squats (26/18)
20 jumping pull ups
+
2 rounds of
30 Synchro KB Hang Snatches (26/18)
20 DB Push Press (35/20)

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11/26/2024

Congratulations to Coach Christy on becoming a Catalyst Athletics Certified Coach!

Coach Christy is the only Catalyst Athletics Coach in Maryland and we are fortunate that she is programming and coaching for 12 Labours Barbell!

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11/19/2024

Save the date for our annual in-house competition, the Resolution Games, which will take place on Saturday, January 18 at the Columbia District.

The Resolution Games gives the entire 12 Labours community a chance to come together and test their fitness. The competition is done in pairs and there is a division for everyone, so all fitness levels are encouraged and welcomed to join. The Resolution Games is the perfect opportunity to put all of your hard work from class into action with the support of your fellow 12L members.

Registration for The Resolution Games will open on Monday, December 2, so it’s time to start putting your team together. More details and division standards will be released soon.

Divisions

F/F Scaled
F/F Rx
F/F Rx+

M/M Scaled
M/M Rx
M/M Rx+

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11/18/2024

Happy birthday Coach Mel! We love the way you lead the Annapolis District with your heart and the care you show each and every member. You positively impact everyone that crosses your path and you set a great example as a coach, mom, athlete, and friend.

We hope you have a great day with smooth lifts, high energy classes, and lots of love from your littles.

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11/17/2024

We had an epic time yesterday at the Slapshot Regatta!

We kicked the day off with a nutrition presentation from Kevin Asonglefac who is now the Functional Sports Nutritionist at the Annapolis District. He gave us tangible strategies for navigating our health during the holiday season.

Then the regatta kicked off in full force with each district raging on ten rowers. Annapolis District had the man power and accrued the most meters on the rowers. Columbia District put in a great showing in the Slapshot portion of the event and racked up the most meters on the extra rower by scoring more shots.

The final totals are as follows;

Annapolis District
Bonus meters: 1,133
Total meters: 149,774

Columbia District
Bonus Meters: 4,519
Total meters: 139,149

📸: .shook.media

11/13/2024

It’s a lifting day at 12 Labours! Whether you are jumping into class or Barbell Club, you will have the opportunity to work on your sn**ch technique.

It’s the most complex of lifts, going from ground to overhead in a second, and it’s a lifelong pursuit of improvement. We’ll see you at the dojo.

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11/11/2024

Slapshot Regatta is coming up this Saturday! Which district will take home the Golden Lion on Saturday, November 16? This unique community event combines rowing and hockey. Come out to represent your home district with pride.

Event Information
When: Saturday 11/16 from 9:00 AM - 11:00 AM
Where: 12 Labours CrossFit Annapolis
Address: 1789 McGuckian St, Annapolis MD

Event Format
There are 10 rowers lined up per district to accumulate max meters in 60 minutes. Every 5 minutes, 5 members from each gym shoot a hockey puck at the opposing district’s goalie. The winning team with the most successful slapshots will get to row on an extra rower in the remaining 5 minute period to add additional meters to their district’s overall total. The district with the most meters earns the right to house the Golden Lion statue for the remainder of the year.

Modified Schedule - Saturday 11/16
On the day of Slaphsot Regatta there will be a modified schedule at both home districts.

Annapolis District
Slapshot Regatta - 9 am

(No Just Sweat, CrossFit, CrossFit Kids, or Open Gym from 9-11 am)

Columbia District
Just Sweat - 7 am
Just Sweat - 8 am

(No CrossFit classes)

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11/06/2024

The 12 Labours Community will come together to honor Navy SEAL, Chad Wilkinson, by doing Chad 1000X this Saturday, November 9.

“Chad”
For Time
1,000 Box Step-Ups (20 in)

Chad Wilkinson, a Navy SEAL, died from su***de on Oct. 29, 2018, due to the effects of numerous deployments during two decades of service, several traumatic brain injuries, blast-wave injuries, and PTSD. He is one of 30,000 active-duty personnel and veterans that have died by su***de since this century.

Our goal is to honor Chad’s life and legacy and to raise awareness for su***de prevention. You can check out the Step Up Foundation and donate there to help their mission in supporting veteran mental-health initiatives.

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11/04/2024

We’re ready to get after another week of training with the 12 Labours community!

Let’s recommit to making our workouts a priority together. As the last few months of the year get busy, don’t let yourself and your fitness take a backseat. You will be able to show up as a better person throughout the holiday season when you stay consistent with your workouts. You’ll be able to end the year feeling stronger and more fit than ever.

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10/29/2024

Athlete of the Month: October - Annapolis District

Member Spotlight: Robert Abbott

Robert Abbott is known for his kindness and encouragement of others in the 6:30 AM class at the Annapolis District. Robert loves the early class and says that no matter how his day goes, he knows he has accomplished one good thing if he gets to CrossFit. Working out at 12 Labours has given Robert more energy, made him stronger, and helped him to look forward to Monday morning.

Robert says that his fellow workout buddies and coaches keep him motivated to come to the gym day after day and what he likes best about 12 Labours is the community. “Everyone is doing their best and that pushes me to do my best. It’s a supportive, inspiring place.” Robert made his 1-year mark at 12 Labours in June after being encouraged to start by his husband, who is an avid CrossFitter.

When asked for a standout 12L memory, Robert says, “There are too many: watching the sun come up while running around the block in the winter, kicking up into a handstand. The best memories are small: hitting the number of rounds I wanted, feeling good after a workout, encouraging someone else. If I had to choose, I'd say a standout memory was my first successful rope climb. I do not like heights and I wasn't sure I was going to even try it, but I listened closely to the explanation and before I knew it, I was at the ceiling and Coach Fred talked me through getting back down.”

Robert is the Assistant Dean at St. John’s College and a fun fact about him is that he used to coach the college’s crew team.

10/28/2024

We are starting week three of our 12 Labours Barbell programming and there have already been a lot of takeaways and gains for the 12L community.

We wanted to share some standout moments from the first two weeks of Barbell Club.

“On her last set of the hang sn**ch + sn**ch complex, Casey Serafini finally put the technical pieces and cues together to hit what quite honestly was the best squat sn**ch I’ve ever seen from her — and she looked up afterwards with a huge smile. She even said something along the lines of that it was the first time she’d felt a sn**ch that snappy and smooth. So exciting to see!!” - Coah Paul M.

“With some adjustments to his starting position and where he is looking throughout his lifts, Chris Owens has already made improvements with his bar path for both his sn**ch and his clean.” -Coach Christy

“Megan McGilvray has attended all sessions so far, and completed all of her accessory work, and with a cue to “split the bar apart” in her overhead position in her sn**ch, she performed her best and most positively aggressive sn**ch yet!” - Coach Christy

12L members can do the 12L Barbell Programming with feedback from our amazing coaches during Barbell Club at each district. It’s not too late to join in and start improving your lifting technique!

Annapolis District
Monday & Wednesday: 5:30 - 6:30 pm

Columbia District
Wednesday: 6:30 - 7:30 pm

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Address

1789 McGuckian Street
Annapolis, MD
21401

Opening Hours

Monday	5:30am - 10am
	3:30pm - 7:30pm
Tuesday	6am - 10am
	3:30pm - 6:30pm
Wednesday	5:30am - 10am
	3:30pm - 7:30pm
Thursday	5:30am - 10am
	3:30pm - 7:30pm
Friday	5:30am - 10am
	3:30pm - 7:30pm
Saturday	8am - 10am

Website

http://www.12labourscrossfit.com/

Alerts

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Videos

We’re lifting on this fine Monday at 12 Labours. We love strength training for building lean muscle mass, looking better in our clothes, and feeling like a more capable human.What’s your favorite lift to train? 🎥: @melvin.shook.media

Throw it back to last week’s “Choose Your Own Adventure” at 12 Labours. For time, broken up however you like: 50 pull ups/c2b 75 thrusters 100/75 cal row It was a doozy! 🎥: @melvin.shook.media

We’ve been working on our skills at 12 Labours. Big congrats to everyone that got that first ring muscle up, chest to bar, or surpassed their previous rep ceiling yesterday. We see you putting in that work!🎥: @melvin.shook

The Gymnastics SeriesLearn your shapes, get strong in static positions, then apply dynamism.The Gymnastics Series in Columbia had a lot of aha moments, numerous takeaways, and a few firsts. Athletes were holding handstands with more control, linking larger sets of toes to bar, and got their first bar muscle ups either assisted or unassisted.This series is heading to the Annapolis District in September - don’t miss it!🎥: @koalafitmedia

We love a good bench day around here! 🎥: @koalafitmedia

Machines and body weight! The push-up is such an underrated way to build upper body strength and capacity. It carries over into pull ups, handstands, and overhead barbell movements. Make sure to hit that chest to the deck for all the benefits and elevate your pushups or use a band when needed. 🎥: @koalafitmedia

The Hyrox P’F”T is going down this Saturday at 12 Labours Columbia! Today, Wednesday 7/10, is the last day to sign up for this fitness race.Click the link in our bio to sign up, then come out to beat the clock, and then grill and chill after the race.🎥: @monikapetidier

We’re turning up the heat this summer at 12 Labours 🎥: @koalafitmedia

Race the Hyrox P’F”T at 12L Summer Fest

Test your endurance with the Hyrox P’F”T at 12 Labours Summer Fest! The Hyrox P’F”T, or Physical Fitness Test, is: 1000m run 50 burpee broad jumps 100 stationary lunges 1000m row 30 hand-release pushups 100 wall balls (14/10) *For time* This is an all gas, no breaks race that involves mostly cardio and bodyweight. There’s no heavy barbells or high level skills to slow you down. It’s all about how fast you can get through each station. Heats will start at 9:00 am on Saturday, July 13 at the Columbia District. After the race we are going to fire up the grill, break out cornhole, and cool off with some sno-balls. This event is open to the public, so spread the word and let’s have an epic party! Registration is $20 and you can find the link to sign up in our bio. 12L members, check your email. 🎥: @koalafitmedia

There are infinite ways to meet the goal of a workout. We have Daphne working with an empty barbell because she just learned how to squat clean, Lee using the Master’s weight, Mike subbing in biking for running because he has shin splints. Everyone got a dose of cardio, some squatting, and core work on the rig in a variety of ways. Wherever you are in your fitness journey, the coaches at 12 Labours will meet you where you are at and help you to progress. 🎥: @koalafitmedia

Shortcuts

About 12 Labours Fitness Annapolis

We are a community of athletes of varying backgrounds, experience, and abilities all united by the quest of improved wellness through fitness.

In 2007, the doors of 12L Annapolis opened in our original location on Virginia Street. In 2016 we moved to a bigger facility one block away on McGuckian St. Thousands have walked through our doors all with the goal of being better, stronger, faster, than they were one day, one month, or even one year ago. Our experienced coaching staff is continually dedicated to helping people achieve just that.

But fitness is only part of the equation. What you get in addition to a supportive and inspiring community is a second family. While we push ourselves weekly in the gym, our Annapolis crew most definitely enjoys time out on the town. Find the squad hosting cook-outs, challenging the community to tug-of-war, and organizing the annual 12 Labours Bar(bell) crawl.