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!
Do you prefer to hand write notes or to type notes?
FREEDOM (RX)
FOR TIME
800m Run
50 GHDs
800m Run
50 Toes to Bar
(Scored is Time)
INDEPENDENCE (SX+)
FOR TIME
800m Run
40 V-Ups
800m Run
30 Toes to Bar
(Scored is Time)
LIBERTY (SX)
FOR TIME
600m Run
50 Sit Ups
600m Run
50 Hanging Knee Raises
(Scored is Time)
“Abs are seen in the kitchen. They are made in the gym.”
Running is one of the better movements to strengthen abs, and sprints.
→Focus on your posture while running
TALL
Shoulders relaxed
Knees up; heel to glute
TABATA (8 sets, 4:00 Total)
:20 Max Strict Press (45/35 Barbell)
:10 Rest
-Rest 2:00-
TABATA (8 sets, 4:00 Total)
:20 Max Bent Over Row (45/35 Barbell)
:10 Rest
(Scored by Total Reps)
KG: 20/15 Barbell
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
1:00 Calf Stretch on the Wall (each)
1:00 3-Way Wrist Stretch (each)
2:00 Cobra Stretch
(No Measure)
3-4 SETS
12-15 Incline DB Prone Rear Delt Flyes @ RPE 7-8
12-15 DB Leaning Lateral Raises (each side) @ RPE 7-8
-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.
[Calf Stretch In Downward Facing Dog 1 min](video)
[Active Bridge Reach 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.
