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!
2 ROUNDS — :45 WORK / :15 TRANSITION
MIN 1 → Easy Row
MIN 2 → Light DB Single Arm Farmer’s Carry
MIN 3 → Light DB Single Arm Front Rack Carry
MIN 4 → Single DB Single Arm Overhead Carry
*Switch arms every 25ft; light/moderate
FREEDOM (RX)
6 ROUNDS
3:00 ON / 1:30 OFF
500/450m Row
Max Reps of 25' DB Carry (50/35)
(Score is Total Reps)
KG: 22.5/15
*Each 25' Length is 1 Rep. Carries Per Round...
Round 1&4 - DB Farmer's Carry
Round 2&5 - DB Front Rack Carry
Round 3&6 - DB Overhead Carry
INDEPENDENCE (Intermediate)
6 ROUNDS
3:00 ON / 1:30 OFF
500/450m Row
Max Reps of 25' DB Carry (50/35)
(Score is Total Reps)
KG: 22.5/15
*Each 25' Length is 1 Rep. Carries Per Round...
Round 1&4 - DB Farmer's Carry
Round 2&5 - DB Front Rack Carry
Round 3&6 - DB Overhead Carry
LIBERTY (Beginner)
6 ROUNDS
3:00 ON / 1:30 OFF
400/350m Row
Max Reps of 25' DB Carry (light)
(Score is Total Reps)
*Each 25' Length is 1 Rep. Carries Per Round...
Round 1&4 - DB Farmer's Carry
Round 2&5 - DB Front Rack Carry
Round 3&6 - DB Overhead Carry
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
1:00 Forearm Stretch (each)
1:00 Lacrosse Hands (each)
1:00 Foam Roll Hamstrings (each)
(No Measure)
3 SETS
:30-1:00 Plank Hold (elbows)
10 Dumbbell Spanish Squats @ RPE 7
-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.
[Overhead Activation 1 min](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.
