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!
Touch screen or mouse?
10:00 PRACTICE / SKILL DEVELOPMENT
Single, Double Under or Triple Under Practice
Options...
FREEDOM (RX)
Crossover Singles
Crossover Doubles
Triple Under Practice
Max Unbroken Triple Unders Set (1x)
INDEPENDENCE (SX+)
3 x 10 Unbroken Double Unders/Triple Unders
1 x Max Unbroken Double Unders (Cap at 100)
LIBERTY (SX)
Double Under Attempts
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempt
5 Successful Double Unders
Mix and match movements to maximize practice
FREEDOM (RX)
10 ROUNDS
200m Run
10 Kettlebell Swings (70/53)
5 Box Jumps (30/24)
(Scored by Time)
INDEPENDENCE (SX+)
200m Run
10 Kettlebell Swings (53/35)
5 Box Jumps (24/20)
(Scored by Time)
LIBERTY (SX)
100m Run
10 Kettlebell Swings (35/26)
6 Box Step Ups (24/20)
(Scored by Time)
Take time to warm up AND cool down the ankles and hips today
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
1:00 Pigeon Pose (each)
1:00 Banded Shoulder Distraction (each)
1:00 Calf Stretch Against the Wall (each)
(No Measure)
3-4 SETS
10 Single Leg Weighted Hip Thrust (each side) @ RPE 8
10 Kettlebell Death March (each side) @ RPE 8
-Rest 1:00-1:30 between 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.
[Calf Stretch In Downward Facing Dog 1 min](video)
[Good Morning 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.
