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 know where Will Roger's airport is located?
HEAVY SNATCH SINGLE
Work to 85% OR RPE 8-9
*If form looks good and are feeling it, then build to a 1RM
FREEDOM (RX):
27-21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
-rest till 12:00-
21-15-9
Calorie Air Bike
Dumbbell Snatch (50/35)
(Women's Calories: 22-16-12-8, 16-12-8)
(Scored by Time each set)
INDEPENDENCE (SX+):
22-16-12-8
Calorie Air Bike
Dumbbell Snatch (35/25)
-rest till 12:00-
16-12-8
Calorie Air Bike
Dumbbell Snatch (35/25)
(Women's Calories: 16-12-8-6, 12-8-6)
LIBERTY (SX):
12-10-8-6
Calorie Air Bike
Dumbbell Snatch (light)
-rest till 12:00-
10-8-6
Calorie Air Bike
Dumbbell Snatch (light)
(Women's Calories: 10-8-6-4, 8-6-4)
Focus on technique of snatch under fatigue
→tight core
→strong punch
→use legs and hips, not just back
3-5 minutes of easy cardio
2 Sets
1:00 Bench Stretch for Lats
1:00 Foam Roller Angels
*Rest as needed between sides, movements and sets.
4 sets
8 Alternating Dumbbell Bench Press (each side) @ RPE 8/10
15 Resistance Band Chest Fly – High to Low (or to RPE 8/10)
-rest 1:00 between sets-
