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!
In Willy Wonka and the Chocolate Factory, they had so many different types of snacks throughout the tour of the factory. Which one would you want to try?
If you never read the book or watched the movie, whats a snack you have seen on another movie or show you've always wanted to try?
ON 12:00 CLOCK…
Build to a Heavy 8-Rep Push Press
(Score is Weight)
*Retest from 8/6
FREEDOM (RX)
EVERY 3:00 (5 SETS)
50 Double Unders
50ft Single Arm Overhead Dumbbell Walking Lunge (50/35)
50 Double Unders
(Scored by Slowest Set)
INDEPENDENCE (SX+)
EVERY 3:00 (5 SETS)
36 Double Unders*
50ft Single Arm Overhead Dumbbell Walking Lunge (35/25)
36 Double Unders*
(Scored by Slowest Set)
LIBERTY (SX)
EVERY 3:00 (5 SETS)
50 Power Single Unders
50ft Single Dumbbell Walking Lunge (35/25)**
50 Power Single Unders
(Scored by Slowest Set)
*Single-Single-Doubles for rhythm
**Adjust weight to meet stimulus as needed
POWER SINGLES ONLY
→You cannot get better at jumping higher if you don't practice jumping higher. GET UP THERE.
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Forearms (each)
1:00 Lacrosse Ball Calves (each)
1:00 Banded Tricep Stretch (each)
(No Measure)
EVERY 1:00 (8:00)
:20 Max Strict Pull-Ups
:40 Rest
(Scored by Total Reps)
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)
[Plank Toe Taps 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.
