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OTOWN
CROSSFIT

WINTER PARK, FLORIDA

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WHY CHOOSE US

WOD

Killer WODs that make you sweat & come back for more

COACHING

Motivating coaches that guide you along your journey

COMMUNITY

Supportive tribe and fun team-building events

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WOD

WORKOUT OF THE DAY
updated daily by our awesome coaches
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New In Town?

Looking for a new CrossFit gym?

Are you looking for a new CrossFit gym? Have no idea what CrossFit is about? Just moved to Orlando? Looking for a new fitness community? Regardless, we’d love to see you. Before making a commitment to one of our memberships you can try 1 class daily for 3 consecutive days. To drop in all you have to do is sign our waiver and show up a few minutes before the class you want to take.
JOIN A CLASS
SIGN THE WAIVER

OUR SCHEDULE

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.

DOWNLOAD WODIFY
DOWNLOAD WODIFY

The Coaches

Meet The team

BECOME

A MEMBER
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CLASS PASS
STEP 1:
Complete the form
STEP 2:
Sign the waiver
SIGN THE WAIVER
STEP 3:
Show Up

Find the class you want to take and show up a few minutes early. Contact us with any questions!

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WOD
CrossFit - Sun, Sep 20
🥩🍚Macro Basics🥦🍎  In videos :)
  You have to do the work and be consistent.
Watch these videos to get a foothold on our macros for the month.
Any questions, ask Coach
 Calculate BMR and TDEE in MyFitnessPal
 How to Weigh Food Using a Scale
 Documenting in My Fitness Pal
 High Protein Foods I Eat Daily
 A few examples of carbohydrates
 Foods That Boost Your Fat Intake🍖 Macro Basics Review 🥗
  You have to do the work and be consistent.
This Saturday was packed of information.
If you didn't make it, below is a quick review of the Macro Basics.
If you still have questions,  still need your numbers,  reach out!
We want everyone to make the changes they want.    You have to do the work and be consistent.    🍖🐟🥚🥗🥑 🧈   Macronutrient_Basics_Full.pdf
Warm-up
Warm Up

2 ROUNDS
200m Easy Run
Light Banded 7s (7 Pull Aparts + 7 Pass Throughs + 7 Overhead Pull Aparts)
10 Alternating Walking Lunges
10 Plank Shoulder Taps

Then Into...
2 ROUNDS
100m Build Run
25ft Light Dumbbell Front Rack Walking Lunge
:15 Handstand Hold / Box Pike Hold
10ft Handstand Walk or Workout Progression

Workout
WORKOUT (Time)

FREEDOM (RX)
10 ROUNDS FOR TIME
200m Run
50ft Single Dumbbell Front Rack Walking Lunge (50/35)
25ft Handstand Walk
(Score is Time)
KG: 22.5/15

INDEPENDENCE (Intermediate)
10 ROUNDS FOR TIME
200m Run
50ft Single Dumbbell Front Rack Walking Lunge (35/25)
25ft Handstand Walk (Or 2 Wall Walks)
(Score is Time)
KG: 15/10

LIBERTY (Beginner)
10 ROUNDS FOR TIME
100m Run
25ft Single Dumbbell Front Rack Walking Lunge (light)
25ft Bear Crawl (or 2 Inchworms)
(Score is Time)

Cool Down / Accessory
Optional Cool Down

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
1:00 Banded Shoulder Distraction (each)
(No Measure)

Couch Stretch
Banded Shoulder Distraction

Optional Accessory (Checkmark)

FOR QUALITY
Accumulate 3:00 in Front Rack Sandbag Hold @ RPE 8*
-Rest as Needed b/t Drops-
(No Measure)

*Adjustment Options...
- Hold Any Heavy Odd Object
- Double Dumbbell Front Hold or Kettlebell

Front Rack Sandbag Hold
Double Dumbbell Front Hold

Optional GOWOD Activation (Checkmark)

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.

[Shoulders Global 1 min](video)
[Active Bridge Reach 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.