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OTOWN
CROSSFIT

WINTER PARK, FLORIDA

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WHY CHOOSE US

WOD

Killer WODs that make you sweat & come back for more

COACHING

Motivating coaches that guide you along your journey

COMMUNITY

Supportive tribe and fun team-building events

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WOD

WORKOUT OF THE DAY
updated daily by our awesome coaches
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New In Town?

Looking for a new CrossFit gym?

Are you looking for a new CrossFit gym? Have no idea what CrossFit is about? Just moved to Orlando? Looking for a new fitness community? Regardless, we’d love to see you. Before making a commitment to one of our memberships you can try 1 class daily for 3 consecutive days. To drop in all you have to do is sign our waiver and show up a few minutes before the class you want to take.
JOIN A CLASS
SIGN THE WAIVER

OUR SCHEDULE

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.

DOWNLOAD WODIFY
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The Coaches

Meet The team

BECOME

A MEMBER
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CLASS PASS
STEP 1:
Complete the form
STEP 2:
Sign the waiver
SIGN THE WAIVER
STEP 3:
Show Up

Find the class you want to take and show up a few minutes early. Contact us with any questions!

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WOD
CrossFit - Fri, Jul 24
WEEK 3 Challenge:
 “VIPER”
 🐍☠️🐍v🐍☠️🐍
 FREEDOM (RX):
 On A Running Clock
 0:00-2:00

20/16 Cal Echo Bike

Max Reps Dumbbell (2) Hang Squat Cleans 50/35

*Score 1 is total hang squat clean reps.

 2:00-3:00

Transition

 3:00-10:00

8 Ring Muscle Up

10 Dumbbell (2) Devil Press

12 Box Jump Overs

20/16 Cal Echo Bike

12 Box Jump Overs

10 Dumbbell (2) Devil Press

8 Ring Muscle Up

*Score 2 is time or total reps completed at 10-min cap
 FREEDOM (RX)   Dumbbells 50/35, Box 24/20
 INDEPENDENCE (MX/SX+)  Dumbbells 35/25, Box 24/20
 NOVICE (SX)   18 Ring Rows, Dumbbells 25/15, Box 20/20 (Step Overs OK)🏆  Challenge Accepted!  🏆
July is  Competition Month!  💪🔥
We're cheering on our athletes at the  Tampa Bay Games  and celebrating  20 years of the CrossFit Games ! 🎉
To get into the competitive spirit,  one WOD each week  will be treated like game day:
⚡ Move with purpose
🧠 Make a game plan
🔥 Push harder than usual
Each week, a new featured competition WOD. Every workout earns points, and the athlete with the  most points at the end of the month  takes the win! 🥇
Let's challenge each other, cheer each other on, and see what we're capable of! 💥
 Be stronger. Push harder. Do better
Question of the Day

Which muscle/s or group is your favorite on your body?

Workout
WORKOUT (AMRAP - Rounds & Reps)

FREEDOM (RX)
"NAUGHTY NANCY"
AMRAP 20:00
600m Run
25 Overhead Squats (135/95)
(Score is Rounds + Reps)

INDEPENDENCE (SX+)
AMRAP 20:00
600m Run
25 Overhead Squats (95/65)
(Score is Rounds + Reps)

LIBERTY (SX)
AMRAP 20:00
400m Run
25 Squats* (Light)
-Rest :30 b/t Rounds-
(Score is Rounds + Reps)

*choose a squat variation

→ front

→ back

→ goblet

light but challenging for volume)

Cool Down / Accessory
Optional Cool Down

FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 4:00 RUNNING CLOCK
2:00 Pancake-Stretch (against wall)
1:00 Lacrosse Ball Shoulders (each side)
(No Measure)

Pancake Stretch

Optional Accessory (Checkmark)

3 SETS
10 Hanging Leg Raises
1:00 Side Plank (each side)
-Rest 1:00 b/t Sets-
(No Measure)

Hanging Leg Raise

Optional GOWOD Activation (Checkmark)

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.

[Active Pec Stretch 1 min/side](video)
[Calf Stretch In Downward Facing Dog 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.