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!
FREEDOM (RX)
"NOVEMBER MONTHLY CHALLENGE"
FOR TIME
1 Mile Run
50 Strict Pull Ups
100 Push-Ups
(Score is Time)
*Workout starts with the 1 Mile Run. Then partition the 50 / 100 as needed to complete the work. Option for 20lb Vest.
INDEPENDENCE (SX+)
"NOVEMBER MONTHLY CHALLENGE"
FOR TIME
1 Mile Run*
50 Strict Pull Ups**
100 Push-Ups***
(Score is Time)
Workout starts with run (1 mile or 800m)*, then partition the 50 / 100 as needed to complete the work. Finish with 800m if needed.
LIBERTY (SX)
"NOVEMBER MONTHLY CHALLENGE"
FOR TIME
1200m Run*
50 Ring Rows
100 Box, Bar or Knee Push-Ups***
(Score is Time)
*Workout starts with the 1200m Run (or 600m), then partition the 50 / 100 as needed to complete the work. Finish with 600m if needed.
*Partition run option (half start, half finish only)
**Pull-Ups can be kipping or banded
***Push-ups can be elevated or banded
3-5 SETS
3-5 Reps of :05 Ring Hold + :03 Descent*
*Jump to the top, hold for 5 seconds into a 3-second neagtive to the bottom of the dip. Once at the bottom jump and reset back to the top.
-Rest 1:00 b/t Sets-
(No Measure)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Shoulders (each)
1:00 Bicep Stretch Against the Wall (each)
(No Measure)
3-4 SETS
8 Double DB Z-Press (Heavy)
15 DB Front Raise (Heavy)
-Rest 1:30 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.
[Calf Stretch In Downward Facing Dog 1 min](video)
[Active Prayer Lat Stretch 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.
