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!
2 ROUNDS
10 PVC Pass-Throughs
10 Air Squats
5 Inchworms
Into…
1 ROUND
5 Dip & Shrug
5 Dip, Shrug & High Pull
5 Muscle Cleans
5 Strict Press
Into…
1-2 ROUNDS (Empty Bar)
3 Deadlifts
2 Power Cleans
1 Shoulder to Overhead
ON 10:00 CLOCK...
Build to a Heavy 8-Rep Push Press
(Score is Weight)
FREEDOM (RX)
10 SETS (EVERY 2:00)
5 Deadlifts
4 Power Cleans
3 Shoulder to Overhead
*Goal is complete each set between :25-:45. Athletes have the option to build or use the same weight for all sets.
(Score by Lightest Set)
INDEPENDENCE (Intermediate)
10 SETS (EVERY 2:00)
5 Deadlifts
4 Power Cleans
3 Shoulder to Overhead
*Goal is complete each set between :25-:45. Athletes have the option to build or use the same weight for all sets.
(Score by Lightest Set)
LIBERTY (Beginner)
10 SETS (EVERY 2:00)
5 Dumbbell Deadlifts
5 Dumbbell Hang Power Cleans
5 Dumbbell Push Press
*Goal is complete each set between :25-:45. Athletes have the option to build or use the same weight for all sets.
(Score by Lightest Set)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
2:00 Foam Roll Low Back
1:00 Banded Hamstring Stretch (each)
1:00 Banded Tricep Stretch (each)
(No Measure)
3-4 SETS
10 Farmers Hold DB Box Step Ups (each side) @ RPE 8
15 Standing Dumbbell Farmers Hold Calf Raises @ RPE 8
-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.
[Roll Over To V Sit 1 min](video)
[Active Pec Stretch 1 min/side](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.
