A CrossFit program for all regardless of experience. Whether you are an experienced CrossFitter or s
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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.
For Labor Day on Monday, September 2 we will have a modified schedule with classes at 8 & 9:30 am.
We’ll be taking on the Hero WOD Hotshots 19 which memorializes 19 Arizona firefighters that perished while trying to defend a ranch community.
“Hotshots 19”
6 rounds for time:
30 air squats
19 power cleans (135/95)
7 strict pull ups
400m run
See you there!
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We’re hitting D-Ball complexes today, but why train with odd objects?
Odd objects cause the mind and body to adapt in novel ways.
You’ll develop and strengthen different muscles, get out of your comfort zone, and become more resilient for real life.
Are your grocery bags ever perfectly proportioned? Does a squirming dog or kid lift neatly like a barbell? Building strength and technique in one domain will leave you poorly prepared to handle what life throws at you.
Being able to apply your gym strength to the outside world is one of the most important reasons we train, and odd objects can help get you there.
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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!🎥:
We’re heading to an O’s game on Sunday, September 22!
It’s the last home game of the season and we’d love to spend it with our 12L community and their family.
12L members, check your email with information on how to reserve your seats and we hope to see you there!
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Tomorrow we’ve got a body weight burner with “Partner Bert”
30 min AMRAP
50 burpees
100 push ups
150 lunges
200 air squats
*run 200m together after each exercise*
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Member Spotlight: George Bernier
“At my age (73) a fitness routine is the most effective strategy in the toolbox to live long and prosper. I view my fitness routine as a “practice” where there is no particular endpoint. It’s all about the journey. At a tactical level, fitness enables my love of skiing and travel. The 12 Labours members and staff are the finest group of people I have ever met . . . inspiring, kind, caring and fiercely determined. You have to be hanging out and working with people like this.”
We love a good bench day around here!
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The Girls Strength & Conditioning program at the Annapolis District is now available for drop-ins, 5-pack classes, or 10-pack classes!
Instead of being a monthly membership, we are now offering more flexibility with this program, allowing for middle and high school girls to attend individual sessions without a month-to-month commitment.
Our Girls Strength & Conditioning program combines age-appropriate weightlifting and gymnastics with high intensity training. Our goal is to deliver optimal fitness and performance to middle and high school girls, as well as to establish a lifetime love of fitness. This program will not only build speed and strength for a female athlete, but it also builds self-esteem and confidence.
Class Schedule - Annapolis District
Tuesday & Thursday: 10:30-11:30 am (through 8/22)
Wednesday & Friday: 6:30-7:30 pm (ongoing)
Contact [email protected] with any questions about the program and to schedule a trial class.
Click the link in our bio to purchase your class pack or drop-in
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The Gymnastics Series is coming to the Annapolis District in September!
Learn spatial awareness and proprioception to become a better mover in gymnastics and beyond. Improve on skills like handstand holds & walks, toes to bar, butterfly, bar muscle ups and ring muscle ups.
Each session in this series will include work on the floor, rig, and rings and will progress in difficulty from session 1 to session 3. Difficulty is relative and all skills will be scaled to your ability.
Series Dates
Saturday, September 7, 14 & 21
9:30 - 11:00 am
Click the link in our bio to sign up!
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August is here and we’re heading into the last month of summer. Many of you have well-earned vacations planned, but that doesn’t mean your fitness should be put on the back burner.
Make sure to keep hitting classes when you are in town and get that first workout in under your belt when you return. The hardest part post-vacay is just walking in the doors, but one you’ve done that, it’s easier to get back on track.
While you are away, it’s totally okay to take time away from the gym and it’s a great opportunity to stay active in other ways - take a walk, go for a run, play frisbee, go for a hike, etc. Enjoy the physical freedom you’ve gained from your training.
It can also be really fun to drop in at a local CrossFit gym and experience a fresh environment and novel coaching. Use the Affiliate Finder on CrossFit.com to find a gym near you!
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Member Spotlight: Christina Graham
“I make fitness a priority because it makes me feel physically and mentally better and it provides balance to my life. My workouts are non-negotiable. It is the first thing that I plan when prioritizing what I need to get done each day. There is no comparison to the peer support and challenge associated with taking a 12L class.”
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AOTM - July
Member Spotlight: Tereka Clark
Tereka is a newer member to 12 Labours, but is in no way new to CrossFit. She started at a gym in her former home state of Florida in 2013 because she wanted to try something different. She went to a CrossFit class with her friend and said she hated it at first, but she is still at it. Tereka is motivated by the athletes around her to continue to work on her fitness and her weaknesses.
Since joining 12 Labours Tereka has seen a lot of strength gains. She recently competed in her first Olympic weightlifting meet, the Tough Temple Open, and made all six of her lifts and took first place in her weight class! The support she received at this meet was a standout memory for Tereka and she says she appreciates how everyone encouraged her and kept her calm.
When asked what Tereka likes about 12 Labours, she said, “The coaches, they are so knowledgeable and awesome. The community is amazing! Starting at a new gym can be scary, but everyone here has been so nice and very welcoming.”
Way to go Tereka!
Coach Fred and Scott Obici are heading to Finland in September to compete in the Masters World Weightlifting Championship.
There is just one more week to buy some special edition 12 Labours apparel to support their journey. Just click the link in our bio.
When asked which of the two Olympic lifts are their favorite, both Coach Fred and Scott answered the sn**ch - with resounding enthusiasm. They like how technically precise one has to be to complete the lift successfully and how the feedback on the ex*****on is instant.
“You can chicken wing a bar muscle up or save an ugly clean, but the margin of error on executing the sn**ch is smaller than any other movement.” - Coach Fred
📸: .shook.media
Happy Monday! We’re ready to start the week off strong with front squats and cleans.
It’s the last week of 10’s for our squat cycle, so let’s get it!
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AOTM - July
Member Spotlight: Nate Lundstrom
Nate jokes with his wife and workout buddy, Heather, that his midlife crisis was starting CrossFit. He was getting into his late 30’s, was pretty out of shape, and realized he needed to make a change before daily living got too difficult. CF helped him discover how satisfying and rewarding it is to challenge himself.
Nate’s standout memory at 12 Labours was competing at the Resolution Games and it’s the community that keeps him coming back day after day. “The community is fabulous. It’s very intimidating to go to a new gym for the first time, but I’ve found the people here to be some of the most friendly and welcoming. Everyone supports everyone and wants to see everyone succeed no matter their level.
Nate has immersed himself into the culture and community of 12 Labours. He is a regular facet of the 6 am class at the Columbia District, dove into Hyrox, and completed the Gymnastics Series. You will often see Nate at the gym with Heather, and on weekends, his son Nolan, who are also members of 12L.
Since starting 12 Labours in January 2023 Nate has improved his 10k time, gotten strict pull ups, and improved his Olympic lifts. He now feels better at 40 than he did at 30 and 20.
Keep up the great work Nate!
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Good luck today at the Women of Power meet Zoe Boensch!
This is a powerlifting meet where the athletes have three attempts at each of the lifts - squat, bench press, and deadlift - in an effort to put up their highest total.
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See you at the Catalina Wine Mixer 😉
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“I find it’s easiest to make fitness a priority when I stay consistent with attending the same class time and going with my wife as an accountability partner. I’ve seen incredible personal gains and met amazing people that are now life longlong friends!”
We are going to kick off a new series with the Member Spotlight.
We want to highlight our awesome members that do amazing things in and out of the gym. It’s all of our members that make 12 Labours a community where we empower each other to fight against mediocrity - and that’s something to celebrate.
The powerlifting team had a great day at the USAPL Mid-Atlantic Regionals last weekend and their hard work showed on the platform.
Below are each athletes’ top lifts for the squat, bench, and deadlift:
Kim Teter - 122.5 (PR), 50 and 122.5 (PR)
Laura Lambert - 105, 60 and 122.5
Mallory Goetz - 105, 60 (PR) and 115
Congratulations ladies on a great meet! Special thanks to for the photos
Our Hyrox classes are now available for all 12 Labours members!
What began as a specialty class is now on the schedule for everyone. Just reserve your spot in Wodify like any group class, show up, and do work.
Hyrox classes are more endurance biased and are meant to build your engine. Movements are technically simple and weights tend to be lighter with the intent to keep you moving.
Check a class out this week at either home district. Hyrox class is in Columbia on Mondays and Thursdays at 5:30 pm and Annapolis on Tuesdays and Thursdays at 5:30 pm.
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Good luck to the many 12 Labours athletes competing in Metcon Rush this weekend!
The event will be on Saturday 7/20 and Sunday 7/21 at Hagerstown Community College if you want to check it out and support your crew!
Rx Team
Coach Ethan & Coach Shawn
Scaled Team
John Edward Heath & Matthew Bailey
Haines Milnor & Rowan Milnor
Men’s Masters Team
Matthew Ling
Demi Soile & Juice Man
Women’s Masters Team
Erin Boensch
Coach Mel & Annaliese Blecha
Men’s Rx Indy
Ryan Small
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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.
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Happy birthday Coach Sara!
We’ll be sure to play Taylor Swift today in your honor. Thank you for being such a kind and caring coach. We hope you have the best day!
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Let’s help Coach Fred and Scott Obici compete at the Masters World Weightlifting Championship in Rovaniemi, Finland by purchasing some special edition 12L apparel!
We’ve got our classic barbell logo with a patriotic twist available in a Next Level tee and a crew neck sweatshirt. All proceeds from your purchase will go towards sending Coach Fred and Scott to Finland.
Both Coach Fred and Scott qualified to go to Masters Worlds by taking first in their age group and weight class at the 2023 North American Open Finals. Let’s help them chase some dreams!
Click the link in our bio for the purchase link. The order deadline is August 7.
Happy birthday Coach Emily!
We hope you have a day filled with delicious donuts and devoid of brotherly quarrels. Thank you for being such a great role model to all of us at 12 Labours and being the best coach for our newbies.
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12 Labours Barbell Tough Temple Open
Weekend recap:
12L athletes took six 6 podium spots: 3rd place x 2, 2nd place x 2, 1st place x 2
Scott Obici (81kg): 81 sn**ch/100 c&j, 181kg total, 3rd place 81kg men
Fred Macaraeg (81kg): 95 sn**ch/118 c&j, 213 total, 2nd place 81kg men. New DMV Masters 81 record for sn**ch, c&j, and total.
Christy Asonglefac (64kg): 44 sn**ch/57 c&j, 101 total. First time going 3/3 on sn**ch in competition
Katie Weddle (64kg): 58 sn**ch/72 c&j, 130 total. 3rd place 64kg women
Kyle Mongelluzzo: (96kg): 92 sn**ch/128 c&j, 220 total. 2nd place 96kg men
Sharnise Hendricks (+87kg): 60 sn**ch/72 c&j, 132 total, competition PR sn**ch @ 60
Lindsay Pitzer (87kg): 62 sn**ch/68 c&j, 130 total, 1st place 87kg women
Tereka Clark (81kg): 70 sn**ch/97 c&j, 167 total, 1st place 81kg women
Way to go!!!
12 Labours athletes crushed the Hyrox P’F”T today.
We had over 50 people move through this fitness race that tested their aerobic capacity. The fastest times were around 21 minutes and the worst part for most athletes was the 100 wall ball finisher. Great job to everyone that participated!
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Best of luck to the Olympic weightlifters of 12 Labours Barbell that are taking on the Tough Temple Open in Rockville this weekend! Let’s make those lifts count!
Saturday, July 13th:
Athletes: Scott Obici, Fred Macaraeg,Christy Asongelfac & Katie Weddle
Coaches: AJ Davenport, Sam Hoberg & Scott Obici
Sunday, July 14th:
Athletes: Tereka Clark, Kyle Mongelluzzo & Lindsay Pitzer
Coaches: Fred Macaraeg, Scott Obici & Christy Asongelfac
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12 Labours Barbell has a big weekend coming up with athletes competing in two different meets, representing both the powerlifting and Olympic weightlifting teams.
We are wishing our powerlifting team lots of luck tomorrow as they compete in the USAPL Mid-Atlantic Regionals in New Jersey. Go get those big weights and white lights ladies! 💪🏻
Athletes: Kim Teter, Laura Lambert & Mallory Goetz
Coached by: Carrie Dare
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1789 McGuckian Street
Annapolis, MD
21401
| 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 |
Be the first to know and let us send you an email when 12 Labours CrossFit Annapolis posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.
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
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
Our Endure x Hyrox athletes have been challenging themselves in new ways, enjoying the nice weather, and having a blast! It’s not too late to sign up, just click the link in our bio or email [email protected] 🎥: @koalafitmedia
That golden hour glow at 12 Labours ✨ Our 6:30 PM class getting after…. 50-40-30-20-10 Thrusters (45/35) *200m run after each round Light weight challenged everyone to move fast in this one. 🎥: @koalafitmedia
The Black & White Collection will be arriving soon 🖤🤍
Resolution Games Vol. 9 There is still time to register and the down with the 12 Labours Community. We will be extending the registration deadline to Friday, 1/7 at 12:00PM. Grab a partner and start testing those team workouts! Event Details When: Saturday, 1/22 Where: 12 Labours CrossFit Columbia Link: https://12labourscrossfit.com/article-blog/the-resolution-games-fm38c VC: @stevelee_stv
Coach Josh discusses how the workouts programmed for the 12 Labours community are aimed to improving everyday life. Whether you have equipment or not, we have you covered! This is why we have different tracks for programming on our WOD Blog. Did we mention we have included CrossFit Kids workouts as well? #12labours
Take advantage of every single day. If you're looking to get back on track, make sure you sign up for the 12 Labours Lifestyle Challenge. It starts on Monday and you can register after it begins. Link: 12labourslifestylechallenge2020.wodifyrise.com #12labourslifestylechallenge
CrossFit is for Everyone "Everyone is just trying to get a little bit better, a little bit fitter, squat a little bit deeper, move a little bit more weight..." -Coach Fred Video Credit: @sireliwho #12labours
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.
Pirate Adventures on the Chesapeake
3rd Street
