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!
7:00 AMRAP
100m Run
10 Leg Swings (each)
8 Russian Kettlebell Swings (light)
5/4 Calorie Bike
FREEDOM (RX)
FOR TIME
1 Mile Run
120 Kettlebell Swings (53/35)
100/80 Calorie Air Bike
*Partition the reps as needed
(Scored by Time)
KG: 24/16
INDEPENDENCE (Intermediate)
FOR TIME
1 Mile Run
100 Kettlebell Swings (53/35)
80/64 Calorie Air Bike
*Partition the reps as needed
(Scored by Time)
KG: 24/16
LIBERTY (Beginner)
FOR TIME
800m Run
80 Russian Kettlebell Swings (light)
60/48 Calorie Air Bike
*Partition the reps as needed
(Scored by Time)
ON A 8:00 CLOCK...
Turkish Get-Ups Practice
*Start light and practice the skill as you build up on each arm, 1 rep on each side. No max loads today, just get solid reps.
(No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 4:00 RUNNING CLOCK
2:00 Bottom of a Squat Hold
1:00 Banded Shoulder Distraction (each)
1:00 Lacrosse Ball Calves (each)
(No Measure)
FOR QUALITY
Max Time Front Rack Sandbag Hold @ RPE 8
*10:00 Time Cap
(Score is Time)
Adjustment Options...
- Odd Object
- Double Dumbbell Front Hold or Kettlebell
- Choose a weight that allows you to hold for 2:00+.
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)
[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.
