12 Labours CrossFit Annapolis

Happy birthday to our co-owner, Josh Arcona!

Thank you for the countless ways you support the 12 Labours community! Your support of the coaches, investment in our members’ success, and growth of our programs helps to make 12L the special place that it is.

We are excited for you to stake your claim in the world of weightlifting this year at the Arnold and we hope you get copious amounts of birthday coffee and listen to country music on repeat - it’s your day!

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We are thrilled to welcome Coach Sarah Middel onto the coaching staff at the Annapolis District!

Coach Sarah began her coaching internship back in September and has demonstrated great class management, effective cues, and meaningful teaching points while having a positive and upbeat persona.

Coach Sarah brings a significant health and wellness transformation into her journey as a coach and she is truly an inspiration for all of us. She did not play any sports as a child and struggled with being overweight into her twenties. She believes that CrossFit is for everyone and is well attuned to the experience of someone coming into CrossFit as their first athletic endeavor.

“I want to be a Coach that makes the CrossFit experience inclusive, fun, and confidence-building for every person who walks through the door. The fitness space can be incredibly intimidating; I’ve been the person who weighs over 300 pounds, is terrified to try and terrified to fail, entering a gym for the first time in her life. I want everyBODY to feel welcome, capable, and badass enough to take up this space.”

Outside of the gym Coach Sarah is a paralegal in family law. She loves baking and daydreaming during long runs.

Resolution Games Vol. 12

WOD 2: Skills Pay the Bills

Event 2 will give athletes a chance to show off their skills and their synchronization. There are significant differences in each division, so make sure to read the standards carefully.

Both the kettlebell squats and kb snatches must be synchronized, with both partners working at the same time. All of the gymnastics skills are one person working at a time and the teams can decide how those reps are split, with no minimum requirement for each athlete.

Rx+

For Time:
2 rounds of
30 Synchro Overhead KB Squats (53/35)
12 bar muscle ups
+
2 rounds of
30 Synchro KB Hang Snatches (53/35)
20 strict HSPU

Rx

For Time:
2 rounds of
30 Synchro KB Front Squats (35/26)
20 pull ups
+
2 rounds of
30 Synchro KB Hang Snatches (35/26)
20 Kipping HSPU

Scaled

For Time
2 rounds of
30 Synchro KB Front Squats (26/18)
20 jumping pull ups
+
2 rounds of
30 Synchro KB Hang Snatches (26/18)
20 DB Push Press (35/20)

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Congratulations to Coach Christy on becoming a Catalyst Athletics Certified Coach!

Coach Christy is the only Catalyst Athletics Coach in Maryland and we are fortunate that she is programming and coaching for 12 Labours Barbell!

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