Programming Outlook

A key focus from returning back into the gym during the pandemic was to build on the foundation of strength. It was important to gain back the confidence in a variety of movements that may have been lost during the pandemic with many of the home workouts. Whether it was moving a barbell or orientating your body in open space with gymnastics, we wanted our members to gain confidence with their exposure to different modalities of CrossFit.

From a programming perspective, it is important to reflect back on the last 7 months of where we started and where we are headed for the remainder of the year. Take a look below at all we’ve accomplished as part of the 12 Labours Community.

Timeline

March 2021 - Back Squats/Push Press + Concept2 Intervals & Gymnastics (3 months)

June 2021 - Tempo Front Squats & Grunt Work (2 months)

August 2021 - Powerlifting & Olympic Weightlifting (2 months)

Starting this upcoming November, our programming will shift to provide our CrossFit classes the ability to continually improve and test all these elements in training. We will continue to explore the very definition of CrossFit...constantly varied functional movements executed at high intensity. The coaching staff at 12 Labours CrossFit is excited to get you through our next phase of programming!

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MORE RECENT POSTS

Regionals 2025

September 18, 2025

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.

AOTM - Rishey Macker

By Chelsea Espe • September 10, 2025

Congrats to Rishey Macker for receiving August Athlete of the Month! Rishey started at 12 Labours in 2023 after turning 40 and deciding to live a healthier life. Close friends inspired Rishey to try something new. Even after being extremely sore and wanting to quit he stuck with it and began to see results and improve as the months passed. Rishey attends the 6:30pm class and enjoys burpees and shuttle runs. He recently was able to complete a workout with 2 miles of running and his main goal is to be healthy and pain free. In his free time he is a Chief Electrical Engineer, enjoys hiking, sports and spending time with his family and friends "Give it a shot and stick with it, it doesn't matter what your fitness level is. I always thought you already had to be in great shape to even start CrossFit, but that is not the case." Congrats Rishey!

Hormones, Birth Control, and Performance: What Every Woman Should Know

By Chelsea Espe • September 5, 2025

Join us for a special seminar with Tierra Duncan — CF-L3, long-time 12 Labours CrossFit coach, and upcoming author of The Birth Control Illusion: Reclaiming Hormones, Health, and Your Cycle (early 2026). In this 60-minute talk, Tierra will break down how hormones, training stress, and fueling directly impact women’s performance and recovery. You’ll learn: Why your menstrual cycle is a vital performance signal How stress and recovery shape strength and longevity The fueling strategies and key nutrients every female athlete needs What to know about birth control and its impact on training This seminar will help you connect the dots between your hormones and your training so you can make informed choices that support both performance and long-term health. Info: Date: October 25, 2025 Location: 12 Labours CrossFit Columbia Time: 10:30-11:30 Price: $25 / members $35 / non-members To sign up email chelsea@the12labours.com

Programming Outlook