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!


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By Mel McCamley • October 29, 2025
After years of a mostly sedentary job and feeling stuck in a fitness rut, John knew it was time to make a change. Looking for a way to get active again, he turned to CrossFit — inspired by his brother’s positive experience — and discovered 12 Labours CrossFit in Annapolis. Starting in June 2025, the first few workouts were challenging, but Coach Mel guided John through the Foundations program, building confidence and showing that the workouts were achievable. With the coaches’ support and guidance on modifications, John transitioned into group classes and steadily improved both technique and strength. Now a regular at the 6:30 am class, John has found a routine that works and enjoys the journey. His favorite lift is the bench press, and his main goal is simple but important — to stay healthy, avoid injury, and feel great after every workout. When asked what makes 12 Labours special, John doesn’t hesitate: “The awesome coaches.”
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