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 did your lifts go yesterday?
Not here? Booooo…. ;)
EVERY 2:00 (5 SETS)
1 Power Snatch + 1 Hang Power Snatch + 1 Squat Snatch*
*All 3 reps unbroken, start light build in weight to Moderate-Heavy (RPE 7)
(Score is Heaviest Weight)
FREEDOM (RX)
3 ROUNDS FOR TIME
21 Toes to Bar
7 Unbroken Power Snatch (95/65)
7 Unbroken Hang Power Snatch (95/65)
7 Unbroken Squat Snatch (95/65)
(Score is Time)
INDEPENDENCE (SX+)
3 ROUNDS FOR TIME
15 Toes to Bar (or Knees to Chest)
5 Unbroken Power Snatch (95/65)
5 Unbroken Hang Power Snatch (95/65)
5 Unbroken Squat Snatch (95/65)
(Score is Time)
LIBERTY (SX)
3 ROUNDS FOR TIME
15 Hanging Knee Raises (or Knees to Chest)
5 Unbroken Power Snatch (65/55)*
5 Unbroken Hang Power Snatch (65/55)*
5 Unbroken Squat Snatch (65/55)*
(Score is Time)
CrossFit Games WOD→challenging and gritty
KNEES TO CHEST: increase flexion of hips and angle of torso from hanging knee raises.
*Adjust Snatch weight to maintain unbroken sets as needed
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
1:00 Banded Overhead Distraction (each)
2:00 Foam Roll Low Back
1:00 Lacrosse Ball Hand (each)
(No Measure)
3 SETS
12 Goblet Spanish Squat @ RPE 8
12 Single Leg Weighted Hip Thrust (each side) @ RPE 8
-Rest 1:00 b/t Sets-
(No Measure)
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 Bridge Reach 1 min](video)
[Inchworm 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.
