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!
The World Cup 2026 has come to an end! What were some highlights from the matches, players, fan moments that you wont soon forget (even if you didn't watch a single minute of a match)?
ON A 10:00 CLOCK
Box Dip, Top of the Ring Hold, Ring Dip Skill
Freedom (Advanced) - Kipping Ring Dip (Cycling)
Independence (Intermediate) - Top of the Ring Hold (Slow negative)
Liberty (Beginner) - Box Dip (1-2 feet on the box)
FREEDOM (RX)
"ELIZABETH"
FOR TIME
21-15-9
Power Clean (135/95)
Ring Dip
(Scored by Time)
-Rest until the 10:00 mark-
INDEPENDENCE (SX+)
FOR TIME
21-15-9
Power Clean (115/75)
Box Dips*
(Scored by Time)
-Rest until the 10:00 mark-
LIBERTY (SX)
FOR TIME
21-15-9
Power Cleans (95/65)
Bar Push Ups (or box dips)
(Scored by Time)
-Rest until the 10:00 mark-
Starting at 10:00…
FREEDOM (RX)
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (At Moderate-Heavy)
(Scored by Weight)
INDEPENDENCE (SX+)
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (At Moderate-Heavy)
(Scored by Weight)
LIBERTY (SX)
FOR LOAD
Every :30 Seconds (12:00)
1 Power Clean (Moderate)
(Scored by Weight)
*Box dips or banded ring dips OK
→great for shoulder stability!
TAMPA BAY GAMES ATHLETES:
Part 2 can be C&J for practice :)
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
2-3 SETS
1:00 Frog Stretch
1:00 Forearm Smash
-Rest as Needed b/t Sets-
(No Measure)
FOR COMPLETION
Accumulate 3:00 of Dead Hang Hold from the Pull Up Bar or Rings
(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.
[Active Pec Stretch 1 min/side](video)
[Side To Side 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.
