Mark your calendars! The annual Gym Holiday Party goes down this Saturday, 17 December at 7PM in Bethesda. We’ll be getting together at Rock Bottom Brewery & Restaurant (7900 Norfolk Ave. Bethesda, MD 20815).

Dress to impress, bring your friends and significant others, and please leave the kids at home if you can! This is a busy time of year for everyone, so don’t worry if you can’t stay long, come on by and say hello (no burpees if you’re late!). Any questions, let us know. Hope to see you all there - trust us, you're not going to want to miss out!

Gym Happy Hour on Saturday 21 May at 230PM at Silver Branch Brewing Company in Downtown Silver Spring. Everyone’s welcome, and we look forward to seeing you all there!

The Cap City Open is a weightlifting competition taking place at Trident Athletics in Alexandria, VA.

El Jefe Barbell has 6 athletes competing in the event, our first full team competition since Covid started 2 years ago. With so familiar faces in attendance it’s sure to be a good time so come out and show your support!

If you go, make sure you rock your SSTC/EJBB gear. If you don’t have a t-shirt, now’s the time to get one - talk to a coach and they can get you squared away.

Competing Athletes & Lifting Times:

1. Alexandra Ocasio, TBD

2. Audrey Lewis, TBD

3. Franklin Morgan, TBD

4. Josh Dempsey, TBD

5. Justing Jeng, TBD

6. Katie Weddle, TBD

“Come for the rigorous workouts and great coaching, stay for the fun and camaraderie.”

Our next free Saturday Community Class will be Saturday, February 29th. As a reminder, the purpose of this class is to give folks new to CrossFit a chance to experience an inclusive workout designed to safely give them a taste of what we do here at the gym. The community classes will take place during all regularly scheduled Saturday WOD times (8, 9, & 10AM). No need to change your planned attendance this week; bringing a friend is optional, and while the workout is designed with new athletes in mind, anyone who attends can plan on getting the same quality workout they are accustomed to.

If you know someone you think would enjoy working out at CFSS, invite them to come with you to try the community class. Any questions, let us know! In the meantime, give the gift of fitness and spread the good word!

Attention: Monday, 17 February is Presidents’ Day and the gym will be operating on modified holiday hours. Please see below the adjusted class schedule:

• 6AM WOD

• 12PM WOD

• 430PM WOD

• 530PM Barbell Club

“Come for the rigorous workouts and great coaching, stay for the fun and camaraderie.”

We’re excited to announce the introduction of our newest program and class offering, the athlete referral program and Saturday community class.

We’re going to offer FREE trial classes one Saturday per month, the Friends and Family Community Class, which will give folks new to CrossFit a chance to experience an inclusive workout designed to safely give them a taste of what we do here at the gym. The community classes will take place during all regularly scheduled Saturday WOD times (8, 9, & 10AM). No need to change your planned attendance this week; bringing a friend is optional, and while the workout is designed with new athletes in mind, anyone who attends can plan on getting the same quality workout they are accustomed to.

If you know someone you think would enjoy working out at CFSS, invite them to come with you to try the community class!

Any questions, let us know! In the meantime, give the gift of fitness and spread the good word!

The Rosedale Open is a weightlifting competition taking place at the Baltimore Area Strength Athletes Gym (BASA Gym).

El Jefe Barbell has 9 athletes competing in the event, one of the most well-represented teams in the competition. With so familiar faces in attendance it’s sure to be a good time so come out and show your support!

If you go, make sure you rock your CFSS/EJBB gear. If you don’t have a t-shirt, now’s the time to get one! Talk to a coach and they can get you squared away. If you can’t make it, wish the competing athletes good luck.

Competing Athletes & Lifting Times:

1. Lynn Blubaugh, 8:00am-10:00am

2. Jessica Thompson, 8:00am-10:00am

3. Justing Jeng, 10:35am-12:35pm

4. Jericho Gloria, 10:35am-12:35pm

5. Brandon Zimmerman, 10:35am-12:35pm

6. Melissa Erickson, 1:00pm-3:00pm

7. Katie Weddle, 1:00pm-3:00pm

8. Franklin Morgan, 3:25pm-5:25pm

9. Albertine Flore Um, 5:45pm-7:45pm

Meet Location:

BASA Gym

8912 Yellow Brick Rd b

Rosedale, MD 21237

Hey everyone, we’ve got a modified class schedule on Saturday 25 January as our in-house Weightlifting Team, El Jefe Barbell, will be competing at the Rosedale Open Weightlifting meet in Baltimore. For more information on the competition, as well as lifting times for all of our athletes, click here. Here’s the schedule rundown:

• Saturday 25 January - 8AM WOD / 10AM WOD / No Barbell Club!

Attention: Monday, 20 January is Martin Luther King, Jr. Day and the gym will be operating on modified holiday schedule. Please see below the adjusted schedule:

Monday 1/20: 6AM WOD / 12PM WOD / 430PM WOD / 530PM WOD / 630PM Barbell

Our friends over at Cohen Health & Performance are hosting a free workshop at their clinic in Bethesda to help athletes prepare for the upcoming ski season. Here’s a link to register in advance as space is limited: Deadlifting Lab

For a full event description, see below:

Are you afraid of injuring your lower back when deadlifting? Are you frustrated from having to modify your workouts because you can't lift heavy things off the ground? 

Well, good news! We would like to teach you how to deadlift effectively while reducing your risk of injury! 

Dr. Alex Immermann, Dr. Cody Brown, and Dr. Zachary Cohen are Performance Physical Therapists at Cohen Health and Performance. They help many active adults, just like you, enjoy their active lifestyles without being held back from injury. They would like to teach you how to enjoy all of the benefits of deadlifting, while staying healthy! This FREE workshop is essential to prevent future injury so that you can reach your fitness goals! 

In this FREE workshop you will learn:

-Common injuries that occur when deadlifting

-Why these injuries occur

-3 specific activities that you can begin doing right away to prevent future injuries!!!

Come take advantage of this incredible opportunity to discover what is causing your pain, how it is nega

Mark your calendars! The annual CFSS Holiday Party goes down this Saturday, 7 December from 5-830PM at Pinstripes at Pike & Rose in Bethesda, MD.

Dress to impress, bring your friends and significant others, and please leave the kids at home if you can! This is a busy time of year for everyone, so don’t worry if you can’t stay long, come on by and say hello (no burpees if you’re late!). Any questions, let us know. Hope to see you all there - trust us, you're not going to want to miss out!

The Syndicate Vault is a CrossFit competition taking place at 12 Labours CrossFit in Columbia, MD. Teams of 2 (Male/Female) will compete in a bracket-style competition, with two workouts guaranteed and the chance to hit up to four workouts.

CFSS has 7 teams competing in the event, one of the most well-represented gyms in the competition. Three of the coaches (Marcos, Katie, and Jason) have teams. With so familiar faces it’s sure to be a good time so come out and show your support!

If you go, make sure you rock your CFSS gear. If you don’t have a t-shirt, now’s the time to get one! Talk to a coach and they can get you squared away. If you can’t make it, wish the competing athletes good luck.

Competing Teams:

Melissa Erickson / Marcos Hernandez

Katie Weddle / Cruz Rodriguez

Mallory Band / Jason Liu

Rachel Fronapfel / Mike Giglio

Elsa Dupre / Ian Velinsky

Breanna Edwards / Steven Liu

Meagan Duffy / Pete Tan

12 LABOURS CROSSFIT COLUMBIA

9017 Red Branch Road - STE E (around back)

Columbia, MD 21045

For the second time this year, The CrossFit Open is officially behind us. What better time for an in-house Throwdown, Partner style!
 
The Throwdown will take place Saturday, December 7th from 8:00AM - 11:00AM. There will be ~3 events with a little bit of everything - from max effort strength tests to lung-burners. One difference from years past: there will be no olympic lifts or high skill movements; instead, work capacity and grit will be the name of the game.

Same-sex teams will be required to sign up for either the Rx or Scaled divisions so everyone will be able to participate.

Sign up online here!

There will be a $30 buy-in per team that will go to a charitable organization chosen by all the participating teams. On the sign up sheet we are asking for 1 recommendation per person for a worthy charity who will receive a donation. Keep an eye out for a follow up email as we get closer to the event to narrow down the list and determine which charity ultimately receives the donation.

Our friends over at Cohen Health & Performance are hosting a free workshop at their clinic in Bethesda to help athletes prepare for the upcoming ski season. Here’s a link to register in advance as space is limited: Skiing Injury Prevention Lab

For a full event description, see below:

Are you looking forward to skiing this winter but worried about an injury holding you back? Do you know someone that has been hurt skiing and hope to avoid something similar?

There are things that you can start doing, right now, to reduce your risk of a skiing injury this winter. 

What are those? Glad you asked!

Dr. Alex Immermann, Dr. Cody Brown and Dr. Zachary Cohen are Physical Therapists and Human Performance Specialists at Cohen Health and Performance. They have worked with many of the worlds greatest athletes and now specialize in helping everyday athletes enjoy the activities they love. 

They would like to share how they have helped many people just like you, avoid injury and enjoy the winter season. 

In this FREE Skiing Injury Prevention Lab you will learn:

- The risk factors for injury when skiing

- How your current movement capabilities may be increasing your risk of injury when skiing

- Drills that you can begin performing immediately to reduce your risk of skiing related injury

Furthermore, CHP will be offering a FREE consultation to all attendees of this lab. Come take advantage of this incredible opportunity to discover what may be increasing your risk of injury, and most importantly, what you can do about it!

Our friends over at Cohen Health & Performance are hosting a free workshop at their clinic in Bethesda to help athletes improve their running performance, reduce injury risk, and address any current injuries they may be experiencing. Here’s a link to register in advance as space is limited: "Running Technique and Performance Lab"

For a full event description, see below:

How would you like to lower your running times without training any harder? Perfecting your running technique can do just that!

Have your running times hit a plateau despite your best efforts? Have you been fighting through various injuries, or been limited from your ability to train at your best?

You may be able to improve your running performance, while reducing your injury risk, without having to work any harder! We'll repeat that. You can run faster times, address any current injuries that you may be experiencing, and reduce your risk for future injuries, without working harder!

How is this possible? Glad you asked!

You can make significant improvements in your performance, and reduce your risk of injury by optimizing your running technique. 

Dr. Alex Immermann, Dr. Cody Brown and Dr. Zachary Cohen are Human Performance Specialists, and Physical Therapists at Cohen Health and Performance. They specialize in the treatment of runners and athletes across the sports spectrum.

They would like to share how they have helped many runners, just like you, improve their running times, and recover from injuries by improving their running technique. 

In this complementary Running Technique Lab you will learn:

- The optimal running technique for you

- How your running form may be limiting your performance and increasing your risk of injury 

- Drills that you can begin performing immediately to improve your performance and reduce your risk of injury

Furthermore, CHP will be offering a free running analysis to all attendees of this lab. Come take advantage of this incredible opportunity to discover what may be limiting your performance, increasing your risk of injury, and most importantly, what you can do about it!

CrossFit Silver Spring officially turned 8 (!!!) last month (8/15 to be exact), and it's only fitting that we celebrate! Please join us Saturday, September 21st for the gym’s anniversary party at Brickside Food & Drink in Bethesda. 
 
We’ll be there on the front patio starting at 2:00pm and plan on staying until at least 5:00pm. Friends and family are more than welcome to join in for the fun. We hope to see everyone there!

Our friends over at Cohen Health & Performance are hosting a free workshop at their clinic in Bethesda to help athletes better understand the common root causes of knee pain and how to help address those issues and prevent it from continuing to limit you in and out of the gym. Here’s a link to register in advance as space is limited: "All Gain, No Knee Pain"

For a full event description, see below:

Are you sick of dealing with knee pain that is limiting your training and constantly forcing you to modify your workout? Are you worried about wear and tear accumulating in your knees? Are you concerned that this wear and tear may limit your active lifestyle?

YOU have the capability of training fully without pain and limitations. Knee pain has no place in your training and may be limiting your performance. 

Dr. Alex Immermann, Dr. Cody Brown and Dr. Zachary Cohen are Performance Physical Therapists at Cohen Health and Performance. They have extensive experience working with athletes and would like to teach you about the root causes of your pain and most importantly what you can do about it. This free workshop is essential to address your current pain, prevent it from re-occurring, and improve your performance so that you can keep setting new PR’s.

In this complementary workshop you will learn:

• The sources of your knee pain

• The underlying cause why this pain is occuring

• Activities that you can do to address it RIGHT NOW and prevent it from reoccuring in the future

Furthermore, Dr. Immermann and Dr. Cohen will be offering complementary physical therapy consultations to all attendees of this workshop. Come take advantage of this great opportunity to discover what is causing your pain, how it is negatively impacting your training and learn what you can do about it!

Our friends over at Cohen Health & Performance are hosting a free workshop at their clinic in Bethesda to help athletes better understand the common root causes of shoulder pain and how to help address those issues and prevent it from continuing to limit you in and out of the gym. Here’s a link to register in advance as space is limited: “Learn To Shoulder The Load”

For a full event description, see below:

Is your training negatively impacted by shoulder pain? Well you are not alone! Come learn how you can start addressing it right now!

Are you frustrated with shoulder pain that is limiting your training and constantly forcing you to modify your workout? 

Do you wish to remain healthy and active for years to come?

YOU have the capability of training fully without pain and limitations. Shoulder injuries have no place in your training and may be limiting your performance. 

Dr. Alex Immermann and Dr. Zachary Cohen are Performance Physical Therapists at Cohen Health and Performance. They have extensive experience working with athletes and would like to teach you about the root causes of your pain and most importantly what you can do about it. This free workshop is essential to address your current pain, prevent it from re-occurring, and improve your performance so that you can keep setting new PR’s.

In this workshop you will learn:

• The sources of your shoulder pain

• The underlying cause behind why this pain is occurring

• Activities that you can do RIGHT NOW to address it and prevent it from reoccurring in the future

Furthermore, Dr. Immermann and Dr. Cohen will be offering complementary physical therapy consultations to all attendees of this workshop. 

Come take advantage of this incredible opportunity to discover what is causing your pain, how it is negatively impacting your training and what you can do about it!

Our friends over at Cohen Health & Performance are hosting a free workshop at their clinic in Bethesda to help athletes better understand the root causes of low back pain and how to help address those issues and prevent it from continuing to limit you. Here’s a link to register in advance since space is limited: Keep Training from Being a Pain in the Back.

For a full event description, see below:

Are you frustrated with nagging low back pain that is limiting your training and constantly forcing you to modify your workout?

YOU have the capability of training fully without pain and limitations. Low back pain has no place in your training and may be limiting your performance.

Dr. Alex Immermann and Dr. Zachary Cohen are Performance Physical Therapists at Cohen Health and Performance. They would like to teach you about the root causes of your pain and most importantly what you can do about it. This FREE workshop is essential to address your current pain, prevent it from re-occurring, and improve your performance so that you can keep setting new PR’s.

In this workshop you will learn:
-The source of your lower back pain

-The underlying cause why this pain is occuring

-Activities that you can do to address it and prevent it from reoccuring in the future

Furthermore, Dr. Immermann and Dr. Cohen will be offering FREE physical therapy consultations to all attendees of this workshop. Come take advantage of this incredible opportunity to discover what is causing your pain, how it is negatively impacting your training and learn what you can do about it!

Team El Jefe Barbell athletes will be competing in Tyson’s Corner, VA this summer at the Black & Red Open Weightlifting Meet. Come on out and support our team!

Where: Tyson’s Playground

When: Saturday 13 July, 8AM - 4PM

• 2019 Black & Red Open Weightlifting Full Meet Details