The Roots of CrossFit

Luke Espe • October 20, 2022
A man lifting a barbell with the words the roots of crossfit behind him

CrossFit is defined as "constantly varied functional movements performed at high intensity".  This simple yet effective training method is where 12 Labours CrossFit was born from and why we have this incredible family today. That is why we are excited to refocus the 12 Labours Community to reflect this methodology once again. 

 

We all remember our first CrossFit workout and how that feeling drew us in closer into the box. Common words like benchmark, couplet, chipper, thruster, hero WOD, and Grace captured our attention into CrossFit even more. Your first experience at 12 Labours CrossFit probably resonated with this similar sentiment. We may all have different reasons for doing CrossFit, but the shared suffering and support among those that surround us has allowed us to keep pushing forward.

 

“Getting back to our roots reminds me of when I started CrossFit back in 2012 and also when I joined 12 Labours CrossFit in 2015.  Back then, there were no regimented program cycles or standardized days for particular WODs and I didn't care about any of that anyways.  Each day I came to the gym to throw down, build friendships, and leave knowing I was fitter than when I showed up. That is what I want to provide for our community as we go forward, a safe, fun, and productive workout environment no matter what day you show up.” -Coach Jeff Milam

 

The biggest change will be moving away from our "Cycle" format that we've followed over the past few years. We’ve completed structured programs around squat cycles, gymnastics progressions, weightlifting complexes and more. There was a lot of specialization in those elements that proved to be super beneficial in the previous months and most recently with a ton of squat clean PR’s!

 

Going forward, expect less patterned programming and more variation on a weekly basis. Any day you show up you'll get a great workout that will keep you engaged and allow you to continue your fitness growth over the months and years.

For those that are interested in getting some more volume in your training, we will also include accessory work as part of your weekly programming. This may include weightlifting, aerobic sessions, gymnastics skills, functional bodybuilding and more. More details to come.

 

In fitness,

-The 12 Labours Team

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Welcome Chris Woods — Our New Coach and Columbia District Manager!

By Chelsea Espe • November 2, 2025
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Pinked Perspective

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Move, Sweat, and Give Back: Pinked Perspective Workout at 12 Labours Annapolis On Saturday, October 18, 12 Labours Annapolis District is proud to host a special Pinked Perspective workout to support women facing breast cancer. We’re opening our doors to the community with free classes at 7:00 AM and 8:00 AM — everyone is welcome! This event is more than just a workout. It’s a chance to move, sweat, and give back to a cause that touches so many lives. Participants are encouraged to join us in collecting monetary donations and Breast Cancer Kit supplies via our Amazon Wish List (click here) , helping Pinked Perspective, Inc. provide care and comfort to those who need it most. About Pinked Perspective, Inc. Pinked Perspective, Inc. is an Anne Arundel County-based non-profit, founded in 2011 by a young mom and breast cancer survivor. The organization supports those facing breast cancer through cancer care kits, workshops, and mentoring, offering practical help and emotional encouragement during a challenging time. At 12 Labours, we believe in the power of community — and this event is a perfect example. Whether you’re an experienced athlete or just looking for a fun, meaningful way to start your day, this workout gives you the chance to make a difference while moving your body. Event Details: When: Friday, October 18 Times: 7:00 AM & 8:00 AM Where: 12 Labours Annapolis District Cost: Free for all participants Sign Up: Click HERE Join us in supporting Pinked Perspective, connecting with your community, and celebrating strength — both in the gym and in life. 💖
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