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!
Level 1:
8 min EMOM:
Min 1: 4 Staggered Grip Rope Pull Up with Foot Assistance (two per hand on top)
Min 2: 10-14 Alternating V-Ups (5-7 each side)
Min 3: 6-8 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 10 Bodyweight Hip Thrusts
Level 2:
8 min EMOM:
Min 1: 60 Second Max Rope Climbs
Min 2: 60 Second Rest
Min 3: 60 Second Max Rope Climb
Min 4: 60 Second Rest
Level 3:
3 min on/1 min off for 2 sets:
35 Double Unders
1 Rope Climb
50ft Farmers Carry @ 2x50/35lb
1 Rope Climb
FREEDOM (RX):
4 Rounds
400m Run
20 Box Jumps (24/20)
100ft Bodyweight Walking Lunge
(Scored by Time)
INDEPENDENCE (SX+):
4 Rounds
400m Run
20 Box Jumps (20/16)
75ft Bodyweight Walking Lunge
LIBERTY (SX):
4 Rounds
200m Run
15 Box Step Ups (20/16)
50ft Bodyweight Walking Lunge
3-5 minutes of easy cardio
2 Sets
1:00 Shoo the Cat
1:00 Posterior Shoulder Smash
*Rest as needed between movements.
Tabata 8 sets (4:00)
20 seconds Max Banded Bicep Curls
10-second rest
-rest 2:00-
Tabata 8 sets (4:00)
20 seconds Max Banded Tricep Extensions
10-second rest
