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 have an unusual fixation on a piece of equipment at the gym or at work?
10:00 EMOM
MIN 1 - 1 Squat Clean + 1 Front Squat (building)
MIN 2 - :30 Row (moderate)
(Score is Weight)
FREEDOM (RX):
FOR TIME
10-8-6-4-2
Front Squats (185/125)
500m/450m Row after every set
(Score is Time)
Barbell comes from the floor
INDEPENDENCE (SX+):
FOR TIME
10-8-6-4-2
Front Squats (155/105)
500m/450m Row after every set
Barbell comes from the floor
LIBERTY (SX):
FOR TIME
10-8-6-4-2
Front Squats (light-moderate)
300m/250m Row after every set
Show off your rack
→get a good front rack position and hold it
Elbows high
Forearms parallel
Ribs tucked
3-5 minutes of easy cardio
2 Sets
1:00 Alternating Calf Stretch
1:00 Calf Smash
*Rest as needed between sides, movements and sets.
2-3 sets
10 Glute Ham Raises
20 Tibia Raises
-rest 1:00 between sets-
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.
[T Hip Opener 1 min/side](video)
[Active Pec Stretch 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.
