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!
How do you handle having to fire an employee?
EVERY 2:00 (5 SETS*)
3-Position Power Snatch
(1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch)
*Complete each set unbroken. Start light-mod and build.
(Score is Weight)
FREEDOM (RTG):
EVERY 3:00 (5 SETS)
3 Hang Power Snatch (115/95)
9 Bar Facing Burpees
15 Toes to Bar
(Score is Slowest Time)
INDEPENDENCE (RX):
EVERY 3:00 (5 SETS)
3 Hang Power Snatch (115/75)
9 Bar Facing Burpees
15 Toes to Bar
(Score is Slowest Time)
LIBERTY (TBG):
EVERY 3:00 (5 SETS)
3 Hang Power Snatch (65/55)
9 Bar Facing Burpees
15 Hanging Knee Raises
(Score is Slowest Time)
WEEK 2
Top AM times are going against top PM times
(Nooners are split ;))
(TBG→Tampa Bay Games)
3-5 minutes of easy cardio
2 Sets
1:00 Chest Stretch
1:00 Band Bicep Stretch
*Rest as needed between sides, movements and sets.
3 sets
12 Seated Alternating Dumbbell Strict Press @ RPE 6/10 (reps are per side)
-rest 30 secs-
10 Tricep Dumbbell Kick Backs @ RPE 6/10
-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.
[Good Morning 1 min](video)
[Lat 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.
