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!
Movement Prep/Activation:
3:00 Machine
-into-
3 Rounds
10 Cossack Squats
8 Low Box Step Ups
10 Deadbugs
10 Double Dumbbell Sumo Deadlifts (light)
Workout Prep:
2 Rounds (build effort)
4 Box Jumps (step down)
2 Sandbag or Odd Object Cleans
• Confirm load and pacing
• Reinforce consistency before starting
FREEDOM (RX):
Every 1:00 (20:00)
Odd Minute: 12 Box Jumps (24/20)
Even Minute: 5 Sandbag Cleans (100/70) (or Axle Clean or Odd Object)
(Sub 5 Power Cleans @155/105 if needed)
(Scored by Completion)
(KG conv: 45/32.5)
INDEPENDENCE (Intermediate):
Every 1:00 (20:00)
Odd Minute: 10 Box Jumps (24/20)
Even Minute: 5 Sandbag Cleans (70/50) (or Axle Clean or Odd Object)
(Sub 5 Power Cleans @105/75 if needed)
(KG conv: 32.5/22.5)
LIBERTY (Beginner):
Every 1:00 (20:00)
Odd Minute: 10 Box Jumps (low)
Even Minute: 5 D-Ball Slams (light) (or Sandbag Clean or Odd Object)
(Sub 5 Dumbbell Power Cleans, light if needed)
Easy Zone 2
2-4-6-8 minutes of each:
Run
Ski (or Row)
Bike
*Nasal breathing if possible
**If you are limited on time, you can cut out the last set of 8 minutes on each machine
Movement & Mobility
2-3 Rounds of:
10 Cat-Cow
10 World's Greatest Stretch (5/side)
10 PVC Pass Throughs
Accumulate 1-2 min Dead Hang from pull-up bar
