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!
2:00 Easy Row
-into-
2 ROUNDS
30 Single Unders
10 Alt. Leg Swings
5 Inchworms
-into-
2 ROUNDS
5 Empty Bar Deadlifts
5 Empty Bar Hang Muscle Cleans
5 Empty Bar Push Press
3 Empty Bar Power Clean and Jerks
EVERY 1:00 (8:00)
MIN 1 - 10 Push Press @ RPE 6/7
MIN 2 - :30 Row
(Score is Weight)
FREEDOM (RX)
EVERY 3:00 (6 SETS)
250/225m Row
50 Double Unders
5 Clean and Jerks (185/125)
(Score is Slowest Time)
KG: 85/57.5
INDEPENDENCE (Intermediate)
EVERY 3:00 (6 SETS)
250/225m Row
35 Double Unders
5 Clean and Jerks (155/105)
(Score is Slowest Time)
KG: 70/47.5
LIBERTY (Beginner)
EVERY 3:00 (6 SETS)
200/175m Row
35 Single Unders
5 Dumbbell Clean and Push Press (light)
(Score is Slowest Time)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 4:00 RUNNING CLOCK
1:00 Banded Hamstring Stretch (each)
1:00 Lacrosse Ball Shoulders (each)
(No Measure)
FOR QUALITY
Accumulate 3:00 of Deadhang Hold from Pull Up Bar
-Rest as Needed between Drops-
(No Measure)
*Adjustment Options...
- Hold From the Rings/Ring Row Hold
- Double Dumbbell Farmer Carry Hold (heavy)
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.
