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 talk in your sleep?
EVERY 1:00 (8 SETS)
2 Power Clean and Jerks
*1 Rep = 1 PC + 1 Jerk. Start Moderate and Build to Moderate-Heavy
(Scored is Heaviest Set)
FREEDOM (RX)
FOR TIME
40-30-20-30-40 Calorie Row
32-24-16-24-32 Calorie Row (F)
7 Power Cleans After Every Row (185/125)
(Score is Time)
INDEPENDENCE (SX+)
FOR TIME
40-30-20-30-40 Calorie Row
32-24-16-24-32 Calorie Row (F)
7 Power Cleans After Every Row (155/105)
(Score is Time)
LIBERTY (SX)
FOR TIME
30-20-10-20-30 Calorie Row
24-16-8-16-24 Calorie Row (F)
7 Power Cleans After Every Row (light)
(Score is Time)
(F) Women's Calories
Challenge load of Power Cleans
Calories on rower→strong leg drive THEN finish with arm
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Pigeon Pose (each)
2:00 Front Rack Fixer
(No Measure)
2-3 SETS
10 Strict Toes to Bar or 10 Strict Hanging Knee Raise
:20 L-Sit Hold, L-Hang Hold, or Tuck Hold
-Rest 1:30 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.
[Active Hinge 1 min](video)
[Pigeon 1 min/side](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.
