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!
How many bosses do you have? Or how many employees are you responsible for?
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
WORKOUT
Freedom (Advanced):
Choose One and practice multiple sets:
• Crossover Singles
• Crossover Doubles
• Triple Under Practice
• Max Unbroken Double Under Set (1x)
Independence (Intermediate):
3 x 10-20 Unbroken Double Unders
1 x Max Unbroken Double Unders (Cap at 100)
Liberty (Beginner)
First Double Under progression
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempts
5 Successful Double Unders
FREEDOM (RX):
FOR TIME
800m Run
150 Double Unders
600m Run
100 Double Unders
400m Run
50 Double Unders
200m Run
(Score is Time)
INDEPENDENCE (SX+)**:
FOR TIME
800m Run
100 Double Unders
600m Run
75 Double Unders
400m Run
50 Double Unders
200m Run
(Score is Time)
LIBERTY (SX):
FOR TIME
600m Run
125 Single Unders
400m Run
100 Single Unders
200m Run
75 Single Unders
100m Run
(Score is Time)
**Mix and match dubs and power singles for total reps
POWER SINGLES ONLY TODAY
Work on getting high and staying high
3-5 minutes of easy cardio
Crossover Symmetry Recovery: 6 second negative each exercise
2 Sets
1:00 Toe Elevated Knee Over Toe Stretch
1:00 Posterior Hip Stretch
*Rest as needed between sides, movements and sets.
3-4 sets
10 Dumbbell Hammer Curls (both arms, same time) @ RPE 7/10
12 Dumbbell French Press @ RPE 7/10
-rest 1:00 between sets-
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)
[Alternating Calf Activation 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.
