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Here are some easy steps on how to get started at 12 Labours CrossFit:
Classes are 1 hour long. The first 15-20 minutes are dedicated to the warm up, followed by strength or skill work. The coaches will then go over the WOD, review movements and techniques, and help you modify the exercises if needed. Finally, the group WOD is performed, which lasts approximately 5-25 minutes, depending on the workout. The remainder of class time is left for cool-down, and mobility and recovery stretching.
The main difference is the coaching you receive. Our coaches are trained to see, correct and re-direct you in each class and in your fitness journey. Having someone coach you each and every day will give you valuable feedback and put you on a fast track to you goals. Remember, the faster you learn and master fundamental movement, the faster you can apply strength and intensity which is where we get the results from! Our community is also a huge motivation factor that will keep you coming back and accountable every day!
12 Labours CrossFit is the second CrossFit Affiliate in Maryland founded in 2007. Now with three locations, we pride ourselves on providing the highest level of training through a highly accredited staff. With over 20 trainers and 600+ members we understand what it requires to run successful client results driven program.
We offer an A-Z program starting with a basic foundations class, progressing into a Competition blog for competitive athletes, and everything in between. In 2014, our team placed 9th in the world at the Reebok CrossFit Games Team Competition.
Whether you want to work on strength training, compete, do some yoga on Sundays, dial in your nutrition or just join an amazing community we've got it covered! Feel free to come check out a class at any of our locations and see for yourself!
CrossFit is safe when done and taught correctly. In our Foundations class we teach you proper mechanics for these functional movements, and continue to review them in the regular group setting, as SAFTEY is a number-one priority for us. While CrossFit is inherently safe because of its foundations on natural functional movement there is still risk just like any fitness program. But in our opinion, it’s a heck of a lot safer than sitting on the couch doing nothing!
12 Labours membership is not your typical gym membership, where you get access to a facility and you are on your own. We offer a lot more to our members like:
Personal trainers typically charge anywhere from $75-$200 an hour for a session. At 12 Labours facilities you will be immersed in a small group training atmosphere with the same attention of a personal trainer and programming included.
Our trainers are all certified through a rigorous 9-month internship program along with numerous CrossFit and strength and conditioning credentials to ensure we provide the highest quality of training possible. You can expect to receive a professional results-driven experience each day you step into one of our facilities.
The biggest misconception of CrossFit is that you need to be in shape to start.
CrossFit programs are developed for scalability, allowing for people of any fitness level to experience. Everyone – adults, kids, and teens alike – follows the same general program, simply modifying load and intensity based on individual ability.
CrossFit is enjoyed by elite athletes, beginners and everyone in between. It can actually be more beneficial to start CrossFit without any knowledge of how to exercise. This allows you to learn the important fundamentals from the start. Exercising without coaching can lead to improper form, muscular imbalances and higher risk for injury.
The workouts we post are what the CrossFit Community calls completing the WOD as Rx'd or "prescribed." That is the level that a majority of our community strives to be at someday. We have multiple levels of programs for any level of athlete.
When you start, you will be enrolled in our Foundations program. Once enrolled in regular classes, you will be doing our “Fitness Program,” a general program to achieve lifelong fitness which has basic movements and lifts.
As you progress you may step up to the “Sport Program” which will challenge you with higher skill movements, weights and intensity. We also have a Competition Blog if your goal is to compete in the sport of CrossFit.
Our staff is also very keen to each individual’s abilities and will change the load (weights), repetitions, rounds and distances to fit your abilities. Modifying the WODs will prevent you from over-exerting yourself and prevent overwhelming soreness.
Many people have injured their backs, knees, shoulders, etc. and are afraid to exercise for fear of doing more damage. The problem with avoidance means that you never create muscular stability for joints and tendons in that area.
By avoiding fitness, you could be more prone to future injuries due to lack of musculature. CrossFit teaches you how to move properly and exercise with correct mechanics, which in turn helps you regain functional capacity.
If you have permanent damage that is irreversible our trainers can always modify workouts to fit your needs.
Let us know!