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As we move into the next cycle of programming you are going to see some changes. In an effort to create some clarity we are renaming the tracks. Instead of Rx+/Rx/Scaled you will now see Sport/Fitness/Wellness. These words will more accurately represent the goal associated with each track rather than the undefined categories we have previously used. As always members are not confined to one track; we encourage you to move between tracks as your goals change, your fitness improves, and you explore your strengths and weaknesses. Hopefully, this allows you all to see better results based on your personal goals. Below is a short description of each track to provide some clarity. Sport- You want to compete in regional and local competitions and be competitive. You have a firm grasp on movement patterns and skills and are highly conditioned. Your main goal is to become better at CrossFit as a sport. Fitness- You want to be as fit as you possibly can at this stage of your life. You want to be able to use your fitness for pursuits outside of our walls such as your career, other sports, or just because you want to be a badass. Health- You want to live long and prosper. Being healthy enough to enjoy your daily life and hobbies is the number one priority. You are less concerned with the weight on the bar and the gymnastics skills; instead you are focused on how well you feel mentally and physically. As always, our goal is to create an atmosphere where you are empowered to achieve YOUR best human potential.

Certifications: CrossFit Level 1 Trainer, Dynamic Stretch Specialist, NCSF-CPT (in progress) Member Since: December/2024 Coaching Since: April/2023 Favorite Movement: Strict handstand pushups Favorite WOD: Annie, fast and fun! (when doubles are doubling) Favorite Workout Gear (i.e tape, belt, grips, wrist wraps, etc). Knee sleeves! Game-changer for squatting, walking lunges suck less, and good protection for rope climbs. Born and Raised: Born - Holland, the Netherlands. Raised - Columbia, Maryland Favorite Food: Japanese hibachi or sushi Favorite TV Show/Movie: The Vampire Diaries or Schitts Creek/The Hunger Games series Hobbies: reading/journaling, exploring new coffee shops, brunch and brewery outings on a nice day out Hidden Talent: I have been told that I am really good at writing/expressing thoughts with words. Athletic Background: I tried almost every sport in high school. Field hockey was the only one that clicked, but I didn’t pursue it post high school. I participated in pick-up sports here and there, but nothing consistent before CrossFit. Long Answer (2-3 sentences) Favorite 12 Labours Memory: This past Resolution Games, Elena and I were dancing around 4th place leading up to the final event: Tortoise vs. Hair. (let’s just say I am a Tortoise) The pressure to “send it” for the podium spot had me shaking in my boots, but we had ironically landed 3rd in that event and 3rd overall. When the results came in, I screamed, jumped for joy, and immediately located Elena to share the great news with an extra-enthusiastic jumping hug. Occupation: Marketing Specialist. I worked for a digital marketing agency for almost three years and have been freelancing and contracting since. Interesting Fact: I told myself I would never move back to Maryland when I left the state to attend Virginia Tech for college. Returning home was the best decision I have ever made and greatest joyful surprise, in-part largely for the ever-evolving close relationships that I keep developing here. Why do I coach? I coach CrossFit for greater access to the members and an ability to build close connections with athletes. There is nothing more satisfying than seeing a movement “click” for someone. Supporting their growth with front row seats to all the action is a big privilege for me. Miscellaneous - Add a custom question “What is one language you would choose to have automatically downloaded into your brain” I am half-Turkish, and would love the opportunity to communicate with some family who live there. However, I have always dreamed of spending a few months in the Netherlands, where I was born. I would have to pick Dutch.

Athlete of the Month: January - Columbia Member Spotlight: Brittany Yannuzzi @byaz6423 Brittany started at 12 Labours in April 2024 and was quickly adopted by the 3:30pm crew. The coaches say that Brittany is a ray of light to have in class because she is always so positive and willing to learn. Brittany had always loved working out, but was sidelined in 2022/23 when she had to undergo surgeries on her hip and spine. After recovering she was finding it hard to have discipline on her own and wanted to try something new in a group setting. Brittany says it been the greatest decision she’s ever made. Since starting CrossFit, it has been a great outlet for Brittany to help channel stress from her fast paced and high pressure work days. She’s noticed a big difference in her mood and energy levels since incorporating CF into her routine. When asked what she likes most about 12 Labours, Brittany said, “Everything! I love the people, the structure of the workouts but most importantly the coaches. They are top notch and so supportive. I began my journey with Coach Stef and she has truly played a vital role in my journey. Her passion for the sport quickly rubbed off on me and she has been such a positive influence in my life.I’ve also had the pleasure of really getting to know Coach Erin through her Sunday yoga classes. She has also been an incredible mentor and friend.” A standout memory for Brittany was volunteering at her first MAAC Fest where she was able to supply forklifts for the set up and breakdown of the event. It felt good for her to give back to the sport that has already given her so much in a short amount of time. A fun fact about Brittany is that she is a 2nd degree blue belt in Brazilian Jiu-Jitsu and she loves cars. She currently has 2024 C8 Corvette that she is obsessed with.

Athlete of the Month: January - Annapolis District Member Spotlight: Alex Barnet @barnet_a Alex is a high school junior that initially started personal training at 12 Labours with Coach Fred to get fitter for sports and dance. Now she is a regular of the 3:30pm class, jumps into Hyrox, and attends Barbell Club. Her dad, Henry, also works out 12L and her brother is a CrossFit coach. Alex says that her dad and brother always encourage her to do her best. When Alex was introduced to Olympic Lifting she didn’t realize she would like it so much. The coaches commend Alex for being very driven and coachable. They say she takes in every cue and is able to execute in her lifts. What Alex likes most about 12 Labours is, “The coaches and athletes that train there are always pushing me to do my best and not give up, even when the workouts are difficult.” Since starting CrossFit Alex has gotten much stronger, hit multiple PR’s, can Rx WODs, and enjoys bragging rights when she beats her dad in a workout. A fun fact about Alex is s he was a competitive and world qualifying Irish dancer!

Athlete of the Month: December - Columbia Member Spotlight : Michaelina Holmes @michaelinaholmes Michaelina grew up playing sports and always considered fitness to be a part of her identity. When she started college she put sports aside to focus on her education. She would do random free workouts she found on the internet and soon became frustrated with her very slow progress and a fitness routine that felt meaningless. Michaelina started at 12 Labours in the spring of 2022 with the encouragement of Sean and Betsy Barnes. She was inspired by their progress and decided to give CrossFit a try. Michaelina started in Elements and immediately felt welcome and supported by Coach Emily. Michaelina felt intimated by the laundry list of skills included in CF, but trusted in the process and has slowly chipped away at them. Before starting at 12L Michaelina did not think she would ever have the strength to do a pull up. “Unlocking my pull ups was euphoric, but so was realizing i can finally squat below parallel without struggle.” Not only has Michaelina improved her fitness, but CrossFit has helped her her to take better care of herself and increase her self-confidence. “Our gym feels like family to me, and I am really grateful to be surrounded by so many positively influential people. I’ve always struggled with self-confidence, and the 12L family has helped me learn to trust myself. I feel constantly reminded that (within reason) anything is achievable with hard work and consistency.” The strength Michaelina has gained in the gym has given her the confidence to overcome any adversity outside the gym.

Member Spotlight: Kate Burke @katefineart & Aaron Burke @burkemusic 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.

As I sat back and reflected on 2024, I started jotting down a list of things I learned throughout the year. As I was making the list, I remembered a post made by one of my biggest mentors/influences over 10 years ago. John Welbourne made a list titled “42 things learned”, and I still reference a lot of the wisdom found in that article. So, I decided to take this small list I had and share it with you in hopes it is helpful for you all as we move into 2025. Let’s get it. 1. Move the dirt. I felt it was only right since this article was inspired by John, and it starts with one of my favorite quotes from him. “Training, and life, is like moving a large pile of dirt. Somedays you get a shovel, some days you get a spoon, but as long as I am moving dirt each day I am moving towards my goal. Move the dirt.”

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 - Coach Mel Thursdays at 5:30PM - Coach Mel Columbia District Mondays at 5:30PM - Coach Paul E. Fridays at 6:30PM - Coach Paul E. Hyrox is included in your 12 Labours membership and all you need to do is reserve your spot in Wodify like any other class. There will be no Open Gym during Hyrox classes. Hyrox Methodology Do you feel like you only have one speed in your workouts? Maybe you feel unsure about how to approach different WOD’s in order to get the most out of them? Endure x Hyrox will help you understand how to meet the demands of different lengths and styles of workouts and how to best sustain your energy throughout your efforts. It will teach you how to tap into and utilize the different “gears” of your engine so that you can endure. Expect to see running, machines, and technically simple movements with your bodyweight, kettlebells, dumbbells, and sleds- all with the intent of keeping you moving and increasing your aerobic capacity. Check out two sample days of Endure x Hyrox programming below. Sample Programming Day 1 For time: 800-400-200m Run 30-20-10 Alt DB Snatch Goblet Squat Goblet Lunge 50ft or 12.5m Sled Push after each round Day 2 5 Rounds: 400m Run *Movement 400m Run 2 Mins Rest Round 1: 500m row Round 2: 30 Burpee Broad Jumps Round 3: 200m Farmer Carry (53/35 x 2) Round 4: 50 Sandbag Lunge (20/10kg) Round 5: 50 Wall Balls (14/10) Hyrox Race Voucher As a Hyrox affiliate, 12L members may apply a discount code to sign up for a Hyrox race. There are still sign ups available in limited divisions for Hyrox D.C., so you use the codes below to snag your spot! It is important to sign up soon because this event will sell out. The "voucher" should be redeemed as soon as you add the tickets into your cart otherwise it doesn't work at the end of check out. Sign up Link : HERE Annapolis Code: 12LABOURSCFA-15 Columbia Code: 12LABOURSCFC-15

Coach Mel McCamley, Annaliese Blecha, and Erin Ferner are heading to Wodapalooza to compete as Team Limitless in the Female Masters division. They earned the right to compete in Miami on January 23-26 by completing an online qualifier, where they claimed the top spot out of only nine qualifying teams. The Limitless Collection is a special edition 12 Labours apparel line that will help fund Team Limitless’ trip to Miami. All proceeds from your purchase will go to supporting Coach Mel, Annaliese, and Erin at Wodapalooza. Fundraiser Details Deadline: Wednesday, January 1 Short Sleeve Tee: Bella jersey tee - blue & pink Long Sleeve Tee: Gildan Ultra Cotton long sleeve tee - grey & black Purchase Here Link to short sleeve tee Link to long sleeve tee Want to support their trip, but don't want a shirt? You can send funds to @Melissa-McCamley on Venmo. Limitless From the team, “Limitless” embodies the boundless potential we strive to unlock every day. It symbolizes the endless achievements we can reach through motivation, drive, and determination. With the unwavering support of our friends, families, and communities, there are truly no limits to what we can accomplish. Your support helps fuel our shared mission to inspire and empower others to achieve greatness. Together, there are no boundaries to what we can achieve.”