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OTOWN
CROSSFIT

WINTER PARK, FLORIDA

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WOD

Killer WODs that make you sweat & come back for more

COACHING

Motivating coaches that guide you along your journey

COMMUNITY

Supportive tribe and fun team-building events

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WOD

WORKOUT OF THE DAY
updated daily by our awesome coaches
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New In Town?

Looking for a new CrossFit gym?

Are you looking for a new CrossFit gym? Have no idea what CrossFit is about? Just moved to Orlando? Looking for a new fitness community? Regardless, we’d love to see you. Before making a commitment to one of our memberships you can try 1 class daily for 3 consecutive days. To drop in all you have to do is sign our waiver and show up a few minutes before the class you want to take.
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OUR SCHEDULE

Life is hectic.
We get it…that’s why our classes are spread out throughout the day, so no matter your schedule and workload there’s a time you can come in and break a sweat! Each class is capped at 15 people so everyone can get the individual attention they need.  More importantly, your fitness level is irrelevant when it comes to the classes, you’re welcome to any of the classes listed below.

Log in to Wodify to reserve your spot in class as they are first-come, first-served. If a class gets full, our trainers are happy to give personalized pointers.

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CLASS PASS
STEP 1:
Complete the form
STEP 2:
Sign the waiver
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STEP 3:
Show Up

Find the class you want to take and show up a few minutes early. Contact us with any questions!

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WOD
CrossFit - Fri, Sep 18
🥩🍚Macro Basics🥦🍎  In videos :)
  You have to do the work and be consistent.
Watch these videos to get a foothold on our macros for the month.
Any questions, ask Coach
 Calculate BMR and TDEE in MyFitnessPal
 How to Weigh Food Using a Scale
 Documenting in My Fitness Pal
 High Protein Foods I Eat Daily
 A few examples of carbohydrates
 Foods That Boost Your Fat Intake🍖 Macro Basics Review 🥗
  You have to do the work and be consistent.
This Saturday was packed of information.
If you didn't make it, below is a quick review of the Macro Basics.
If you still have questions,  still need your numbers,  reach out!
We want everyone to make the changes they want.    You have to do the work and be consistent.    🍖🐟🥚🥗🥑 🧈   Macronutrient_Basics_Full.pdf
Question of the Day

What's a workout that used to scare you but you'd do again today?

Strength/Accessory
Tempo Bench Press (Weight)

Tempo = 3-seconds negative, 0-second at the bottom, and 1-second pressing (contraction) portion

* Rest as needed between sets *

EVERY 2:00 (4 SETS)
5 Tempo Bench Press (:03 Negative + :01 Pause at Bottom)*
*Start at Light-Mod (RPE 6) and Build in Small Jumps
(Score is Heaviest Weight)

Workout
"STRICT CINDY" (AMRAP - Rounds & Reps)

FREEDOM (RX)
20:00 AMRAP
5 Strict Pull-Ups
10 Push-Ups
15 Air Squats
(Score is Rounds + Reps)

INDEPENDENCE (SX+)
20:00 AMRAP
4 Strict Pull-Ups*
8 Push-Ups
12 Air Squats
(Score is Rounds + Reps)

LIBERTY (SX)
20:00 AMRAP
5 Ring Rows (or banded strict pull ups)
7 Knee Push-Ups
9 Air Squats
(Score is Rounds + Reps)

*Banded Pull Ups OK

Make pull-up and push ups as tight & strict as possible

→think gymnast

Cool Down / Accessory
Optional Cool Down

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 4:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Pec (each)
(No Measure)

Optional Accessory (Checkmark)

FOR COMPLETION
500m Row @ RPE 6
-Rest 1:00-
4x250m Row @ RPE 8-9
-Rest :30 b/t Each 250m Row-
(No Measure)