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!
Candy Corns or Valentine's Day hearts?
FREEDOM (RX)
3 ROUNDS FOR TIME
30 GHDs (or 40 V-Ups)
100' Walking Lunge w/ Med Ball (20/14)
30 Box Step-Overs w/ Med Ball (20/14) (20)
(Score is Time)
INDEPENDENCE (SX+)
3 ROUNDS FOR TIME
20 GHDs (or 30 V-Ups)
100' Walking Lunge w/ Med Ball (20/14)
30 Box Step-Overs w/ Med Ball (20/14) (20)
(Score is Time)
LIBERTY (SX)
3 ROUNDS FOR TIME
25 Sit Ups
100' Walking Lunge
30 Box Step-Overs (low box)
(Score is Time)
Adjust 50' of lunges if needed.
👻Add med ball to GHDs if needed
5:00 AMRAP
1 Wall Walk or 1/2 Wall Walk
1 Gymnastic Pull
*Increase Reps of Both Movements by 1 Rep Every Round 1/1,2/2,3/3, etc...
(Score is Total Reps)
Gym. Pull Options...
Freedom - Strict Chest to Bar, Strict Pull-Up, or Chest to Bar
Independence - Chest to Bar, Strict Pull-Up, or Pull-Up
Liberty - Ring Row, Banded Strict Pull-Up or Jumping Pull-Up
Tomorrow's workout is "Helen" -- use this session to build skills and confidence in the Pull-Up if you plan to train tomorrow.
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 4:00 RUNNING CLOCK
1:00 Cobra Stretch
1:00 Pigeon Pose (each)
1:00 Bottom of the Squat Hold
(No Measure)
3-4 SETS
100ft Dumbbell Farmer Carry (Heavy)
-Rest 1:00 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 Bridge Reach 1 min](video)
[Forward Lunges 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.
