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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.

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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 - Wed, Sep 16
🥩🍚Macro Basics🥦🍎  In videos :)
  You have to do the work and be consistent.
Watch these videos to get a foothold on our macros for the month.
Any questions, ask Coach
 Calculate BMR and TDEE in MyFitnessPal
 How to Weigh Food Using a Scale
 Documenting in My Fitness Pal
 High Protein Foods I Eat Daily
 A few examples of carbohydrates
 Foods That Boost Your Fat Intake🍖 Macro Basics Review 🥗
  You have to do the work and be consistent.
This Saturday was packed of information.
If you didn't make it, below is a quick review of the Macro Basics.
If you still have questions,  still need your numbers,  reach out!
We want everyone to make the changes they want.    You have to do the work and be consistent.    🍖🐟🥚🥗🥑 🧈   Macronutrient_Basics_Full.pdf
Question of the Day

If you could only keep one piece of gym equipment forever, what would it be?

Workout
Balls to the Wall (Time)

FREEDOM (RX)
FOR TIME
40-30-20-10
Wall Ball (20/14)
Toes to Bar
(Score is Time)

INDEPENDENCE (SX+)
FOR TIME
35-25-15-5
Wall Ball (20/14)
Toes to Bar (or Knees to Chest)
(Score is Time)

LIBERTY (SX)
FOR TIME
30-20-10-5
Wall Balls (light)
Hanging Knee Raises (or Toes to Bar)
(Score is Time)

Choose one of the movements to be as unbroken as possible

Choose a rep scheme to meet this stimulus 👆👆👆

Strength/Accessory
Back Squat (Weight)

ON 15:00 CLOCK (Post-Workout)
Build to a Heavy 3-Rep Back Squat
(Score is Weight)

Cool Down / Accessory
Optional Cool Down

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 5:00 RUNNING CLOCK
1:00 Foam Roll Quads (each)
1:00 Foam Roll Hamstrings (each)
1:00 Cobra Stretch
(No Measure)

Cobra Stretch

Optional Accessory (Checkmark)

3-4 SETS
10 Single Dumbbell Bulgarian Split Squats @ RPE 7 (each)
15 Single Dumbbell Weighted Hip Thrust @ RPE 7
-Rest 1:00 b/t Sets-
(No Measure)

Single Dumbbell Bulgarian Split Squats
Weighted Hip Thrust