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!
What do you have more of in your home, pictures or plants?
3 SETS
10 Deadlifts
*Start Mod-Heavy and build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
FREEDOM (RX)
FOR TIME
30 Toes to Bar
45/36 Calorie Row
30 Toes to Bar
45/36 Calorie Row
30 Toes to Bar
(Score is Time)
* Athletes can sub Ski if desired
INDEPENDENCE (SX+)
FOR TIME
20 Toes to Bar
40/32 Calorie Row
20 Toes to Bar
40/32 Calorie Row
20 Toes to Bar
(Score is Time)
* Athletes can sub Ski if desired
LIBERTY (Beginner)
FOR TIME
20 Hanging Knee Raises (or TTB/K2C)
30/24 Calorie Row
20 Hanging Knee Raises (or TTB/K2C)
30/24 Calorie Row
20 Hanging Knee Raises (or TTB/K2C)
(Score is Time)
* Athletes can sub Ski if desired
SX+/SX
Mix and match TTB and Knees 2 Chest
or
Knees 2 Chest and Hanging Knee Raises
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 4:00 RUNNING CLOCK
1:00 Cobra Stretch
1:00 Banded Hamstring Stretch (each)
1:00 Foam Roll Low Back
(No Measure)
20:00 AMRAP
Max Box Step Ups (20")
(Scored by Total Reps)
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.
[Lat Stretch 1 min/side](video)
[Roll Over To V Sit 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.
