OTOWN
CROSSFIT
WINTER PARK, FLORIDA
Killer WODs that make you sweat & come back for more
Motivating coaches that guide you along your journey
Supportive tribe and fun team-building events
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.
Find the class you want to take and show up a few minutes early. Contact us with any questions!
What is your macro ratio for this month?
2:00 AMRAP
Max Bench Press
(Score is Total Reps)
Loading Guidelines:
Freedom - 155/95
Independence - 135/85
Liberty - 115/75
(KG conv: Freedom 70/42.5, Independence 60/37.5, Liberty 52.5/35)
Retest from August 3, 2026
FREEDOM (RX)
FOR TIME
1000m Row
Immediate Into...
5 ROUNDS
25 Pull-Ups
7 Push Jerks (135/95)
(Score is Time)
(Note: 1000m for all athletes)
INDEPENDENCE (SX+)
FOR TIME
1000m Row
Immediate Into...
5 ROUNDS
20 Pull-Ups**
7 Push Jerks (115/75)
(Score is Time)
(Note: 1000m for all athletes)
LIBERTY (SX)
FOR TIME
800m Row
Immediate Into...
5 ROUNDS
15 Ring Rows (or pull-ups**)
7 Push Press (95/65)*
(Score is Time)
(Note: 800m for all athletes)
CrossFit Games WOD→challenging and gritty
**Pull-Ups can be banded, if needed
*Push Jerks/Press load can be adjusted as needed to meet stimulus (unbroken rounds)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
1:00 Banded Bicep Stretch (each)
1:00 Frog Stretch (each)
1:00 Barbell Forearm Smash (each)
(No Measure)
3 SETS
30 Weighted Russian Twists
1:00 Side Plank (each side)
-Rest 1:00 b/t Sets-
(No Measure)
The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.
To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.
[Roll Over To V Sit 1 min](video)
[Good Morning 1 min](video)
As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.
