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 was/is your favorite arcade game?
EVERY 1:30 (5 SETS)
4 Hang Power Cleans + 2 Push Jerks
*Start Moderate and build to a Moderate-Heavy
(Score is Heaviest Set)
Complete as many rounds and reps as possible in 20 minutes of:
10 push presses
10 kettlebell swings
10 box jumps
F: 75-lb barbell, 1-pood kettlebell, 20-inch box
M: 115-lb barbell, 1.5-pood kettlebell, 24-inch box
FREEDOM (RX)
"JACK"
20:00 AMRAP
10 Push Press (115/80)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
(Score is Rounds + Reps)
INDEPENDENCE (SX+)
20:00 AMRAP
10 Push Press (95/65)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
(Score is Rounds + Reps)
LIBERTY (SX)
20:00 AMRAP
10 Push Press (light or DBs)
10 Russian Kettlebell Swings (light)
10 Plate Hops (or low box jumps)
(Score is Rounds + Reps)
Must jump today, even if that is a plate or line hop or jumping jacks ;)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
1:00 Banded Bicep Stretch (each)
1:00 Forearm Barbell Smash (each)
1:00 Calf Barbell Smash (each)
(No Measure)
3 SETS
25 KB Side Bends (each side) @ RPE 7
:45 Side Plank (each side)
-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.
[Active Deep Squat 1 min](video)
[90 To 90 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.
