New Cycle: Build the Base

Luke Espe • June 16, 2021
A woman is lifting a barbell in a gym with the words build the base below her

Now that our strength cycle has finished the 12 Labours Community will be moving towards building our aerobic base and applying it to CrossFit workouts. There will still be some strength work integrated so we don’t lose our gainz. This should be a fun and challenging cycle for everyone!

Take a look below at our 5 categories of Fitness that will be incorporated during the week. We will incorporate alternating every other week to accommodate the 12 Labours Community.


5 Categories of Fitness

Tempo Front Squats or Overhead Squats

We will be introducing a new strength training principle in the form of tempo. Tempo work is a great way to get stronger, break through plateaus, and focus on mechanics.  

Concept 2 Machine Intervals: We will also be doing interval work on your choice of rower or ski erg. Our focus will be on improving our aerobic power and learning how to pace effectively for CrossFit workouts


Classic CrossFit Workout

Couplets, triplets, and chippers which are the cornerstone of CrossFit. Look for a wide variety of elements to be included on these days. 


Grunt Work:

These days will be used to build full body strength with odd objects.  We will be utilizing DBalls, kettlebells, prowlers and other equipment. You can expect these workouts to be longer and very challenging. 


Gymnastics Progressions & Accessories

We will continue to work on strength and skills in our gymnastics movements. These will be combined with other accessory work to keep joints healthy and support our other high skill movements. 

12 Labours Testers   

Its summer which means it’s time to bring back the 12 Labours Testers for the 3rd year. You will be able to compare your scores to the previous years as well as see how you stack up on the leaderboard across both districts. 


A Weeks

Monday

Tempo Front Squats or Overhead Squats

Concept 2 Machine Intervals

Tuesday

Classic CrossFit workout

Wednesday

Grunt work

Thursday

Gymnastics Progressions & Accessories

Friday

12 Labours Testers

Saturday 

Partner workouts

Sunday

Get outside and be rad!

B Weeks

Monday

Classic CrossFit workout

Tuesday

Tempo Front Squats or Overhead Squats

Concept 2 Machine Intervals

Wednesday

Gymnastics Progressions & Accessories

Thursday

Grunt work

Friday

12 Labours Testers

Saturday 

Partner workouts

Sunday

Get outside and be rad!


MORE RECENT POSTS

By Mel McCamley October 13, 2025
Move, Sweat, and Give Back: Pinked Perspective Workout at 12 Labours Annapolis On Saturday, October 18, 12 Labours Annapolis District is proud to host a special Pinked Perspective workout to support women facing breast cancer. We’re opening our doors to the community with free classes at 7:00 AM and 8:00 AM — everyone is welcome! This event is more than just a workout. It’s a chance to move, sweat, and give back to a cause that touches so many lives. Participants are encouraged to join us in collecting monetary donations and Breast Cancer Kit supplies via our Amazon Wish List (click here) , helping Pinked Perspective, Inc. provide care and comfort to those who need it most. About Pinked Perspective, Inc. Pinked Perspective, Inc. is an Anne Arundel County-based non-profit, founded in 2011 by a young mom and breast cancer survivor. The organization supports those facing breast cancer through cancer care kits, workshops, and mentoring, offering practical help and emotional encouragement during a challenging time. At 12 Labours, we believe in the power of community — and this event is a perfect example. Whether you’re an experienced athlete or just looking for a fun, meaningful way to start your day, this workout gives you the chance to make a difference while moving your body. Event Details: When: Friday, October 18 Times: 7:00 AM & 8:00 AM Where: 12 Labours Annapolis District Cost: Free for all participants Sign Up: Click HERE Join us in supporting Pinked Perspective, connecting with your community, and celebrating strength — both in the gym and in life. 💖
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With every event we get stronger — physically and mentally. Our experiences and lessons learned shape all facets of our team, training, and coaching. This weekend’s regional event did not disappoint. As a coach, I learned how to be a better advocate for our athletes. As a team, we learned that big meets (500 lifters!) bring a whole new level of energy and challenges we hadn’t quite experienced before. The team also showed up on the platform and put PRs and strong totals on the board. Mallory faced a potentially derailing miss on her bench, but she fought back and nailed her third (a fourth attempt), finally hitting the long-chased platform PR — 67.5kg, a 5kg PR! Squat: 105kg / 232lb Bench: 67.5kg / 149lb Deadlift: 125kg / 276lb Total: 297.5kg Alanna started her day with a PR squat opener and never looked back, capping it off with a monstrous 140kg deadlift — a 7.5kg PR! Squat: 110kg / 243lb Bench: 70kg / 154lb Deadlift: 140kg / 309lb Total: 320kg — Qualifying her for 2026 Nationals and taking 1st in her division. Lulu had a fantastic day on her comeback, building back to pre-op numbers and pulling an impressive 370kg total. Squat: 132.5kg / 292lb Bench: 67.5kg / 149lb Deadlift: 170kg / 375lb Total: 370kg — Qualifying her for 2026 Nationals and earning 1st in her division. Way to go team! Now it’s time for some well-earned rest before Women of Power in November and everything 2026 has in store for us.
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