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!
2 ROUNDS
150m Easy Run
10 Banded Pull Aparts
10 Banded Lat Press Downs
10 Dead Bugs
10 Glute Bridges
Then:
2 ROUNDS
100m Build Run
5 Hollow Rocks
5 Arch Rocks
5 Kip Swings
5 Ring Rows
EVERY 1:00 (9:00)
MIN 1 - Pull-Up Skill
MIN 2 - Jump Rope Skill
MIN 3 - GHD Skill
(No Measure)
Skill Level Options...
FREEDOM (RX)
4-6 Kipping Chest to Bar / Triples, Doubles or Crossover Singles / 5-7 Wall Ball GHDs
INDEPENDENCE (Intermediate)
4-6 Kipping Chest to Bar or Pull Ups / Double Unders or Crossover Practice / 5-7 GHDs
LIBERTY (Beginner)
Jumping Pull Ups / Single Unders / Hip Extension Hold or Plank Hold
FREEDOM (RX)
3 ROUNDS FOR TIME
800m Run
50 Abmat Sit-Ups OR 30 GHDs
(Score is Time)
INDEPENDENCE (Intermediate)
3 ROUNDS FOR TIME
800m Run
40 Abmat Sit-Ups OR 20 GHDs
(Score is Time)
LIBERTY (Beginner)
3 ROUNDS FOR TIME
400m Run
30 Abmat Sit-Ups
(Score is Time)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 Lacrosse Ball Forearms (each)
(No Measure)
3-4 SETS
10 DB Hammer Curls (both arms, same time) @ RPE 7
12 DB French Press @ RPE 7
-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.
