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 piece of gym gear would you recommend to a newbie CrossFitter, grips, belt, pre workout, knee sleeves, etc..?
EVERY 1:00 (6:00)
4 Back Squats @ RPE 7
*Use a weight that's challenging, but can be completed in :20 seconds. Same weight for all 6 sets.
(Scored by Weight)
FREEDOM (RX)
FOR TIME
50-40-30-20-10
Wall Ball (20/14)
Push-Ups
(Score is Time)
INDEPENDENCE (SX+)
FOR TIME
40-30-20-10
Wall Ball (20/14)
Push-Ups***
(Score is Time)
*Option to add the set of 50 if volume isn't an issue.
LIBERTY (SX)
FOR TIME
30-25-20-15-10
Wall Ball (14/12)
Push Ups***
(Score is Time)
***Adjust push ups as needed to
maintain a ridgid midline
→No WORMS No flairing elbows
(elevate hands, banded at the rig, knee push ups)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 5:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Foam Roll Quads (each)
1:00 Foam Roll Low Back
(No Measure)
3-4 SETS
8 Double Dumbbell Farmer's Hold Lunges (Heavy)
15 3-Way Calf Raises (Farmer's Hold) (Heavy)
-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.
[Side To Side 1 min](video)
[Calf Stretch In Downward Facing Dog 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.
