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 are a few of your staple carbohydrates this week?
FREEDOM (RX)
FOR TIME
50 Push-Ups
2000m Row
*All athletes same 2k distance.
(Scored by Time)
INDEPENDENCE (SX+)
FOR TIME
40 Push-Ups
2000m Row
*All athletes same 2k distance.
(Scored by Time)
LIBERTY (SX)
FOR TIME
30 Push-Ups
1500m Row
*All athletes same 1.5k distance.
(Scored by Time)
Push the 2K pace, this month is all about improving our rowing.
Elevate hands, stay in high plank for push-ups today
→bench
→box
→barbell on rig
15:00 EMOM
MIN 1 - Max Bench Press or Max DB Bench
MIN 2 - Max Strict Pull-Ups
MIN 3 - Rest
(Score is Total Reps)
Options for Loading:
Barbell - 185/115, 155/95, 135/85
DBs - 70/50, 50/35, 35/25
Modifications for Strict Pull-Ups:
Banded Strict Pull Ups or Vertical Ring Rows
If banding, make a note which color band(s) used to retest same effort.
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 4:00 RUNNING CLOCK
1:00 Chest Stretch on the Wall (each)
1:00 Lacrosse Ball Triceps (each)
(No Measure)
3-4 SETS
:30-1:00 Plank (elbows)
-Rest 1:00 between 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)
[Roll Over To V Sit 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.
