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!
Workout Definition
400m Easy Run (review the run route)
Then immediately into...
2-3 SETS (time depending)
5 Push-Up to Down Dog (pedal calves in Down Dog)
5 Beat Swings
5 Hanging Knee Raises
10 Banded Pull-Aparts
FREEDOM (RX)
IN TEAMS OF 2
4 ROUNDS FOR TIME
400m Run (together)
20 Synchro Toes to Bar
40 Dumbbell Bench Press (50s/35s)*
*Run & T2B Complete together. Split DB Bench as needed.
(Scored by Time)
KG: 22.5/15
INDEPENDENCE (Intermediate)
IN TEAMS OF 2
4 ROUNDS FOR TIME
400m Run (together)
15 Synchro Toes to Bar
30 Dumbbell Bench Press (50s/35s)*
*Run & T2B Complete together. Split DB Bench as needed.
(Scored by Time)
KG: 22.5/15
LIBERTY (Beginner)
IN TEAMS OF 2
4 ROUNDS FOR TIME
200m Run (together)
15 Synchro Hanging Knee Raises
30 Dumbbell Bench Press (light)*
*Run & Knee Raise Complete together. Split DB Bench as needed.
(Scored by Time)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
2:00 Active 90/90 Rotation
1:00 Lacrosse Ball Feet (each)
(No Measure)
3-4 SETS
12 Leaning Lateral Raises (each side) @ RPE 8
12 Seated DB Reverse Fly (both arms, same time) @ RPE 8
-Rest 1:00 between 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.
[Calf Stretch In Downward Facing Dog 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.
