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)
IN TEAMS OF 2
25:00 AMRAP
20 Hang Power Clean and Jerks (135/95)
20 Synchro Step Back Alt. Lunges
30 Synchro Sit-Ups
*Split the barbell work, 10 each. Lunges and Sit-Ups are performed at same time in synchro.
(Score is Rounds + Reps)
INDEPENDENCE (SX+)
IN TEAMS OF 2
25:00 AMRAP
20 Hang Clean and Jerks (115/75)
20 Synchro Step Back Alt. Lunges
30 Synchro Sit-Ups
*Split the barbell work, 10 each. Lunges and Sit-Ups are performed at same time in synchro.
(Score is Rounds + Reps)
LIBERTY (SX)
IN TEAMS OF 2
25:00 AMRAP
14 Hang Power Clean (light)
14 Synchro Step Back Alt. Lunges
21 Synchro Sit-Ups
*Split the barbell work, 7 each. Lunges and Sit-Ups are performed at same time in synchro. Option to Hang Clean + Push Press.
(Score is Rounds + Reps)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Quads (each)
2:00 V-Stretch on the Wall
(No Measure)
FOR QUALITY
Max Time Front Rack Sandbag Hold @ RPE 8
*10:00 Time Cap
(Score is Time)
Adjustment Options...
- Odd Object
- Double Dumbbell Front Hold or Kettlebell
- Choose a weight that allows you to hold for 2:00+
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.
[PNF Shoulder Internal Rotation 1 min/side](video)
[Active Bridge Reach 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.
