Today's nutrition landscape is filled with advice; things you should eat, things you shouldn't, what's good, and what's not-so-good. There are reasons to advocate for and against certain ideals and all are backed by different studies and arguments. But one of the main elements of the nutrition discussion is simply: education.

Today, one of our 12L Nutrition Coaches aims to educate you on two hot topics: Probiotics and Antioxidants. Gain a basic understanding of what these things do, and why we need them.


Our whole lives we are told to make healthy habits a priority. We are encouraged to develop a lifestyle that promotes longevity and activity. But somewhere along the lines, life happens- we find reasons to not make health the priority.

It could be work or family obligations, or a mixture of both that can seemingly cause men and women to neglect one of the most beneficial pieces of equipment we own: our own bodies.

Since 12 Labours opened nearly 10 years ago (BWI location), we have introduced fitness to all ages and ability levels. But we also understand that there are still some intimidating factors of CrossFit that may keep you from trying. Which is what prompted an OG member and coach, Shannon Smiechowski, and a member-turned-coach, Aimee Sirmon to develop the 12L SHE program.

This 12-Week fitness and lifestyle primer will not only introduce women to healthy living, it will prime you with the knowledge and confidence you need to continue even after the program concludes.

We are currently accepting members for this program that...


The training methodology of CrossFit is one reason why members continually join and stick with their regimen. But many athletes may also find that their best friends, and strongest bonds, are forged with those who workout right beside them.

The concept shines light onto CrossFits military ties but also to the community and camaraderie that surrounds the sport. When CrossFit ReVamped and 12 Labours Columbia opened their doors five years ago- they were neighboring businesses. Fast-forward to 2017 and the two gyms are no longer neighbors, but have managed to build up the Columbia, Maryland CrossFit community with impressively fit athletes with a loyal local and global following.

Both gyms have sent individual (ReVamped) and team (12 Labours) athletes to the CrossFit Games in the past. This year, both facilities are sending a team of six athletes to the CrossFit Games in Madison, WI.

To celebrate this feat, we have decided to join forces as a collective CrossFit community- the foundation of this sport.


We're feeling funky fresh and ready for the Summer... and even more ready for the CrossFit Games in Madison, WI.

Every year, we design a new limited-edition apparel line to commemorate the occasion. This not only gives you the opportunity to get some different 12L gear, it gives you a way to stand out during the Games season- while repping your team.

This year, we're throwing it back to the glory days of MTV. We're rooted in our obsession with bright colors, fun times, and a perfect playlist for every workout. While the Games competition is fierce, we still are enjoying every bit of this journey. Join us in celebrating this season and supporting your crew!

T-shirts and tank tops are available for the men. Tank tops and crop tops are available for the women.


From the moment team 12L stepped off the podium at the 2016 Reebok CrossFit Games, they were anxiously awaiting preparation for 2017. This is not to say that their efforts were not appreciated and celebrated, but it is a testament to the agreed work ethic of the group.

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.


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.

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.


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.