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. 

MORE RECENT POSTS

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

AOTM - John Putschi

By Mel McCamley • August 28, 2025
We’re excited to celebrate John Putshi as 12 Labours’ Athlete of the Month! When John joined in the fall of 2024, his goal was simple: get back in shape and stay consistent. Like many of us, he struggled with finding a routine that stuck—until his coworker, Len, introduced him to 12 Labours. At first, it wasn’t easy. John remembers being so sore he could barely get up the stairs. But with consistency, support, and dedication, things started to click. Now, he’s a regular at the 9AM classes Monday–Friday, and he’s tackling movements he never thought possible. His favorites? Snatches and clean & jerks. His biggest recent accomplishment? Rope climbs! John’s journey has been nothing short of inspiring. In just six months, he has already lost 70 pounds, with a larger goal of losing 120 pounds total. Along the way, he’s setting new challenges—like learning handstand walks. “I love the positive atmosphere. There is support, motivation, and encouragement from both coaches and fellow athletes,” John says. Outside the gym, John is happiest by the water—whether it’s snorkeling, kayaking, diving, or just relaxing at the beach. When asked for advice for someone thinking about trying CrossFit, he keeps it simple: “Try it for a month and see how you feel. The pressure of coming up with a daily workout is lifted, and the coaches will work with you based on where you’re at in your fitness journey.” John’s success is a reminder of what’s possible with consistency, courage, and community. We are proud to have him as part of the 12 Labours family. Congratulations, John! Keep climbing, lifting, and inspiring.
More Posts

you can ACHIEVE your goals with us

CrossFit is meant for all levels of fitness, and our universally scalable model is built for you.