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's something your parents said that you now say?
2:00 AMRAP
Max Bench Press
(Score is Total Reps)
Loading Guidelines:
Freedom - 155/95
Independence - 135/85
Liberty - 115/75
(KG conv: Freedom 70/42.5, Independence 60/37.5, Liberty 52.5/35)
Remember these are guidelines, or suggestions and can be altered as needed. If altered, NOTE IN WODIFY for our retest to maintain accuracy.
FREEDOM (RX)
5 SETS (2:00 AMRAP)
10 Lateral Burpee Over Bar
10 Hang Power Cleans (155/105)
Max Push Ups in the remaining time
-Rest 1:00 between Sets-
(Scored by Total Reps)
INDEPENDENCE (SX+)
5 SETS (2:00 AMRAP)
10 Lateral Burpee Over Bar
10 Hang Power Cleans (135/95)
Max Push Ups in the remaining time
-Rest 1:00 between Sets-
(Scored by Total Reps)
LIBERTY (SX)
5 SETS (2:00 AMRAP)
8 Lateral Up Downs Over Dumbbell
10l Hang Power Cleans (95/65)
Max Knee Push Ups in the remaining time
-Rest 1:00 between Sets-
(Scored by Total Reps)
MAX PUSH UPS**
→perform the best push ups you know how to do.
TIGHT MIDLINE (core)
ELBOWS /\ not ----
STRAIGHT LINE FROM HEAD TO TAIL
Avoid worming
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Pec (each)
1:00 Lacrosse Ball Tricep (each)
2:00 Box PVC Shoulder Stretch
(No Measure)
3-4 SETS
20 Banded Chest Fly
20 Banded Rows
-Rest as Needed b/t Sets-
(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.
[PNF Shoulder Internal Rotation 1 min/side](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.
