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 is your preferred milk?
Raw, whole, 2%, Skim, oat, coconut, almond, soy, etc?
8 SETS
2 Front Squats
*Start Moderate and build to a Moderate-Heavy
-Rest 1:00 b/t Sets-
(Score is Heaviest Set)
FREEDOM (RX)
EVERY 3:30 (5 SETS)
8 Front Squats (135/95)
16 Box Step Overs (24/20)
8 Front Squats (135/95)
(Score Each Set For Time)
*Step Overs can be lateral or box facing
INDEPENDENCE (SX+)
EVERY 3:30 (5 SETS)
8 Front Squats (115/75)
12 Box Step Overs (24/20)
8 Front Squats (115/75)
(Score Each Set For Time)
*Step Overs can be lateral or box facing
LIBERTY (SX)
EVERY 3:30 (5 SETS)
8 Front Squats (light)
12 Box Step Overs (20/16)*
8 Front Squats (light)
(Score Each Set For Time)
Adjust front squat load to meet stimulus
Adjust height of box to meet stimulus
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Barbell Quad Smash (each)
1:00 Barbell Calf Smash (each)
(No Measure)
3 SETS
30 Right Leg Banded Hamstring Curl
30 Left Leg Banded Hamstring Curl
30 Both Legs Banded Hamstring Curl
-Rest 1:00 b/t Sets-
*Banded tension should be easy and performed fast/superset
(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.
[T Hip Opener 1 min/side](video)
[Alternating Eccentric Calf Activation 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.
