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!
What is something better homemade than store bought?
5 SETS
3 Deadstop Bench Press (3-second Pause)
*Start Moderate and build to a Moderate-Heavy
-Rest 1:30 b/t sets-
(Score is Heaviest Weight)
FREEDOM (RX)
3-3-3-4:00 AMRAP
75 Double Unders
20 Burpee to Bar
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-
(Scored by Total Calories)
INDEPENDENCE (SX+)
3-3-3-4:00 AMRAP
60 Double Unders*
15 Burpee to Bar
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-
(Scored by Total Calories)
LIBERTY (SX)
3-3-3-4:00 AMRAP
75 Power Singles Unders*
15 Burpees (or Up Downs)
Max Calorie Air Bike in the Remaining Time
-Rest 1:00 b/t Sets-
(Scored by Total Calories)
B-R-E-A-T-H-E
WITH
INTENTION
*Mix and match Dubs and Power Singles for total prescribed reps
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 4:00 RUNNING CLOCK
1:00 Active Cobra to Prayer Stretch
1:00 Pec Stretch on the Ground (each)
(No Measure)
3-4 SETS
30 Banded Face Pulls
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
*Banded tension should be easy and performed fast/superset
(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)
[Plank Toe Taps 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.
