Programming Outlook - CrossFit Open Prep

12 Labours Annapolis Liftoff Event Returns – Bigger and Better In July 2023, we hosted our first Liftoff Event in Annapolis. The energy was high, the lifts were heavy, and the competition was fierce. On Saturday, May 2, 2026, the Liftoff returns, and this year it is even better. We have refined the format, clarified divisions, and built an experience designed to challenge athletes at every level while keeping the intensity and excitement that made the first event such a success. Event Details Date: Saturday, May 2, 2026 Session Times: Determined after registration closes on April 11, 2026 - First session begins at 9:00am - Athlete check-in begins 60 to 90 minutes prior to each session Cost: $120 per team Teams and Divisions: 2 Person Teams - Male/Male or Female/Female Novice Division No bodyweight required. Rankings are based purely on total weight lifted. Pro Division Each athlete’s bodyweight will be recorded on competition day and factored into a Sinclair equation to ensure fair and accurate ranking. Event Flow: The Liftoff is built around teamwork, speed, and strength. Phase 1: Olympic Weightlifting Teams lift simultaneously on adjacent platforms. - One athlete performs the snatch - One athlete performs the clean and jerk - Teams have 5 minutes to build to their final lift. The final attempt must be completed before the timer expires. The goal is maximum weight with full technical proficiency. Phase 2: Powerlifting - After the Olympic portion, teams return to the platforms. - One athlete performs a heavy back squat - One athlete performs a heavy deadlift - Again, teams have 5 minutes to reach their final lift. Precision and strength both matter. Scoring Top successful lifts in all four movements are combined: Snatch + Clean and jerk + Back squat + Deadlift Total team poundage determines rankings. The top three teams in both the Male/Male and Female/Female divisions will be awarded. Each platform will have a designated judge to ensure all technical standards are met. A lift only counts when the judge gives the official down command. Registration closes April 11, 2026. Lock in your partner and get ready to lift. If you competed in 2023, you know the energy. If you missed it, this is your chance. The 2026 Liftoff builds on everything we learned and raises the standard.

If the three core pillars define what we train, these tools define how we train. Each method we use at 12 Labours has been intentionally selected, tested, and refined to support lifelong health while also preparing members for the physical and mental demands of sport, work, and everyday life. Together, they create a balanced system that builds strength, energy, resilience, and confidence — in and out of the gym. 1. CrossFit Functional strength, conditioning, and skill — aligned with intended stimulus. Supports Health for Life: Builds well-rounded fitness in an engaging format Develops balanced, functional movement patterns Makes staying active enjoyable and sustainable Improves confidence in everyday physical tasks Supports Performance & Demanding Lifestyles: Full-body readiness for unpredictable physical challenges Enhances work capacity for athletes and tactical careers Builds resilience under stress Sharpens physical and cognitive coordination 2. Strength Cycles Progressive overload for long-term capability. Supports Health for Life: Builds durable joints, bones, and connective tissues Improves comfort and confidence in everyday movement Supports metabolic health and vitality Supports Performance & Demanding Lifestyles: Enhances power, strength, and resilience Builds the foundation for complex athletic movement Helps withstand heavy or repetitive workloads 3. Resiliency Training Movement quality + injury prevention. Supports Health for Life: Improves posture, movement comfort, and stability Reduces nagging aches and keeps daily movement pain-free Creates safer, more efficient everyday mechanics Supports Performance & Demanding Lifestyles: Enhances durability under load Improves coordination, balance, and joint readiness Supports high-force, high-skill movement demands 4. Endurance Training Energy system development for heart health and sustained effort. Supports Health for Life: Improves heart health and vitality Supports stress management and emotional balance Enhances energy throughout the day Supports Performance & Demanding Lifestyles: Builds stamina for long-duration activities Improves recovery between intense efforts Supports capacity for demanding jobs and outdoor pursuits 5. Mobility Range of motion, joint health, and movement freedom. Supports Health for Life: Reduces stiffness and improves daily comfort Enhances long-term joint health and longevity Improves functional freedom in everyday movement Supports Performance & Demanding Lifestyles: Enhances athletic positions and technical efficiency Reduces risk of strain or overuse injuries Supports complex or high-demand movement patterns SYSTEM SUMMARY – NOW FULLY BALANCED The 12 Labours training system supports: ✔ Those who want to stay healthy, active, and capable for life ✔ Those who train for demanding careers or tactical professions ✔ Athletes and recreational competitors ✔ Outdoor enthusiasts and adventure seekers ✔ Anyone who values being strong, prepared, and confident