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!
You know your stronger, we all know your stronger. Which movement is now your favorite?
ON 12:00 CLOCK...
Build to a Heavy 8-Rep Front Squat
(Score is Weight)
“Challenge Accepted” WOD of the Week
Tampa Bay Games WOD
For Time (10 min cap)
FREEDOM (RX)
20-15-10-5
Dumbbell (2) Thrusters (50s/35s)
Toes To Bar
Calorie Row
*Score is time completed or reps at 10 minutes
INDEPENDENCE/MASTERS (SX+)
20-15-10-5
Dumbbell (2) Thrusters (35s/25s)
Toes To Bar
Calorie Row
LIBERTY (Novice)
20-15-10-5
Dumbbell (2) Thrusters (25s/15s)
Toes To Bar
Hanging Knee Raises
Tampa Bay Games Workout
This is one of the final tests we will experience together.
→Push the thrusters, recover on the row
→Stay aggressive staying tight on the rig, TTB will FLY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
2:00 Active Prayer to Cobra Stretch
(No Measure)
"HOLDING JT"
Accumulate 1:30-1:00-:30
Handstand Hold
Plank Hold (elbows)
Top of the Ring Dip Hold
*Complete in order: 1:30 each then 1:00 each then :30 each. Break as needed to complete
(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 Pec Stretch 1 min/side](video)
[Calf Stretch In Downward Facing Dog 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.
