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17.5 Open strategy

The fifth and final workout of the 2017 CrossFit Games Open IS HERE. It's a painfully elegant (as Pat Sherwood would say) of thrusters and double unders. We've got your workout information and tips from around the web to help you finish this years Open strong.

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The repeat Open workout is here! 17.4 is indeed a repeat from 2016: 16.4.

In 13 minutes, complete as many rounds as possible of:

55 Deadlifts

55 Wall Balls

55 Calorie Row

55 Handstand Pushups

This is a great opportunity to directly test your progress from last year. Most importantly, if you have already completed this workout, you will be able to improve upon last years strategy. We've put together our favorite bits of advice from around the internet.

If you're looking for some last-minute skill reminders for handstand pushups and rowing efficiency, head over to our YouTube station.

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17.3 prep

We have had two dumbbell workouts in this open season and there is finally.... A BARBELL. In typical CrossFit fashion, however, there is also a gymnastics movement: pullups. We've put together our favorite reference pieces from around the web so that you can properly prepare for this workout.

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The CrossFit Games director, Dave Castro has spoken for the second week: and for the second week in a row, we will be using dumbbells for the Open workout.

WOD 17.2 is a mix of dumbbell lunges, toes to bar, dumbbell cleans, and bar muscle ups. More gymnastics and strategy will go into this workout than the previous week; and we're here with your list of links to help you prepare best for when you test it.

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Registration is now open for the newest 12L Barbell Strength cycle. If you’re looking for a program outside of the usual workouts involving more lifting, look no further than 12 Labours Barbell.

This program is geared towards individuals who enjoy the strength progressions during regular classes but want more. It is also a great tool for those who want to learn better movement and more efficiency with the core power movements.

The program runs at BWI. We've included all the information here for those who are interested in starting this program. The first strength cycle of 2017 will kick off on March 14th.

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It's that time of year again. For many, this may be familiar; but for anyone new to CrossFit, this will be your first experience with the Open.

In short, this is the largest CrossFit event of the year and it starts with each and every one of you. This competition is unlike any other in many ways. It is a chance for you personally to test yourself and to experience it all with your fellow gym-mates.

The CrossFit Open is a five-week test of fitness aimed to challenge athletes of all levels. For some, it's simply a set of workouts to test again in the future. For others, it's the first step into qualifying for Regionals and the CrossFit Games. But for everyone, it's a time to enjoy the community that surrounds this sport.

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2016 has come and gone and while we are extremely excited for yet another year, we are also proud at what 2016 has produced. It's time to continue moving forward and build on the progress we have all made.

January brings a month full of valuable events from goal-setting, nutrition challenge, the Resolution Games, and finally; the 2017 CrossFit Games Open.

More information about each particular event will be released soon, but mark your calendars now.

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If you're in town for the holidays to visit, or just want to make sure you can get your holiday fitness in, this will hold the answers!

Because the holidays fall on weekends this year, most of our schedule will remain the same. Included below is also a link to the regularly scheduled classes at our Columbia, Annapolis, and BWI locations.

If you are an experienced CrossFitter and would like to drop in to a class, please contact info@the12labours.com to let us know. We kindly ask that you arrive early to your class to talk with the coaches and fill out all required paperwork.

The holiday schedule for Christmas and New Years can be found below:

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If you’re looking for a program outside of the usual workouts involving more lifting, look no further than 12 Labours Barbell. One branch of 12 Labours Barbell is the Strength program.

This program is geared towards individuals who enjoy the strength progressions during regular classes but want more. It is also a great tool for those who want to learn better movement and more efficiency with the core power movements.

The program runs at BWI. We've included all the information here for those who are interested in starting this program!

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The night of July 30, 2016 started as a typical Saturday evening but ended like no one could have possibly predicted.

That night, an "off the charts" flash flood absolutely devastated historic Ellicott City. Residential areas and businesses were all affected and continue to rebuild from the nearly 6" rainfall accumulated over a swift two hours.

While the initial shock of the events has since subsided, many families and businesses are still working to regain normalcy to their lives. As soon as the flood damage was known, the CrossFit community was already looking for ways to help others. If anything, we all know that we're capable of picking things up, putting them down, and using that ability for good.

Some took to the streets to help clean up old EC, and the 12 Labours crew looked for a way that we could directly help. After talking with Mark, the owner of Phoenix Emporium of Old EC, we knew this is how we wanted to...

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