Programming Outlook - CrossFit Open Prep

Luke Espe • January 26, 2022
A woman is lifting a barbell in a gym.

Where are we headed next coach?

A key focus for the next 6-8 weeks will be focused around preparing for the CrossFit Open. It is a three week competition that brings the entire CrossFit Community together from all over the world. As the largest participatory sporting event, we embark on this movement together at 12 Labours CrossFit. More information to come regarding the CrossFit Open.

There will be more emphasis placed on refining skills and building confidence in workouts that test your work capacity. The following themes will be incorporated in your programming outlook at 12 Labours CrossFit. Let the training begin!

Open Prep  

These workouts will be the cornerstone of our weeks. Each workout will be some combination of movements that will be likely to show up in the Open. We will even retest old workouts that have come up in the past. This will provide you with an opportunity to test out strategies and game plans for the upcoming Open workouts.

Strength & Metcon

Strength piece with a structured time frame followed by a short metcon; 6-10 minutes based on the strength movement. This will be a great day to include shorter classic CrossFit benchmark workouts after some strength work.

EMOM - Flow Work

Longer EMOM's or AMRAP's that focus on joint health and stability (shoulder, hips, knees). This is the opportunity for athletes to slow down and flow during the week so they have the ability to attend class all week. There will still be opportunities for athletes to still push the intensity in this format if desired. It will be important to watch the coaching instruction video to understand the focus of each day as it will change based on the rest of the week.

Engine & Bodyweight

Longer (20+ minute) workouts to start building engine capacity. These days will be low skill and include machines, bodyweight movement, kettlebells, and dumbbells. 

Skill Progression

Higher skill days where the focus is on accumulating repetition of new skills or improving skills they already have. These skills can include gymnastics, double unders, barbell work, etc. This is another day where it will be important to watch the coaching instruction video in order to explain the emphasis of the workout. 

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By Mel McCamley • October 13, 2025
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7th Annual Slapshot Regatta

October 13, 2025
🏒 7th Annual Slapshot Regatta – November 8th | Columbia District Get ready for one of the most exciting traditions of the year — the Slapshot Regatta is back! On November 8th, the Columbia District will host our 7th annual showdown, where each district will battle it out for the right to claim the Golden Lion. ⚙️ What is the Slapshot Regatta? This isn’t your average rowing event. Each district lines up 10 rowers to rack up as many meters as possible in 60 minutes. But every 5 minutes, the action heats up — 5 athletes from each gym step off the rower to take their shot on goal. The team with the most successful slapshots earns a major advantage — an extra rower for the next 5-minute period to boost their district’s total meters. Strategy, endurance, and teamwork all collide in this fast-paced, high-energy competition. When the hour ends, the district with the most total meters wins the honor of housing the Golden Lion statue for the next year. 📅 Event Details Date: Saturday, November 8th Time: 10:00 AM – 1:00 PM Location: 12 Labours Columbia – 9017 Red Branch Rd, Suite A How to Join: Reserve your spot in Wodify 🍂 After-Event Fun: Fall Food Cook-Off We’re keeping the competition (and the good vibes) rolling after the regatta with a Fall Food Cook-Off! Bring your favorite seasonal dish — from hearty chili to spiced pumpkin pie — and compete for bragging rights. 🏆 The top 3 dishes, as voted by the districts, will win prizes! 🦁 Golden Lion Champions 2024: Annapolis District – 149,774 meters 2023: Columbia District – 158,165 meters 2022: Annapolis District – 150,006 meters 2021: Columbia District – 139,522 meters 2020: Annapolis District – 126,476 meters 2019: Annapolis District – 133,661 meters Who will take home the Golden Lion this year? We’ll find out November 8th. Bring your grit, your shot, and your best fall recipe — and let’s make this the best Slapshot Regatta yet.

Regionals 2025

September 18, 2025
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