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 are a few of your favorite “fats” sources? (Ex: avocados, nuts, fish, butter…)
Warm-up/Teaching Time (all levels):
Standing Foot Lock to Stand; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock; 5 reps
Standing Foot Lock to Stand + Reach + Foot Lock + Reach; 5 reps
Level 1:
8 min EMOM:
Min 1: 6 Staggered Grip Rope Pull-up with Foot Assistance (two per hand on top)
Min 2: 12-18 Alternating V-ups (6-8 each side)
Min 3: 8-10 Ring Rows with 1 second pause at top of each rep (slow and controlled tempo)
Min 4: 12 Bodyweight Hip Thrusts
Level 2:
2 Sets:
2 Minute Max Reps Rope Climbs
rest 2 min between sets
Level 3:
8 min AMRAP:
1-2-3... Rope Climb
5-10-15… Box Jumps (24/20)
50' Farmers Carry @ 50/35lbs
(KG conv: 22.5/15)
FREEDOM (RX):
Every 3:00 (7 sets)
200m Run
50 Double Unders
12 Toes to Bar
(Scored by Time each set)
INDEPENDENCE (SX+):
Every 3:00 (7 sets)
200m Run
35 Double Unders
10 Toes to Bar
LIBERTY (SX):
Every 3:00 (7 sets)
100m Run
30 Single Unders
10 Hanging Knee Raises
Mix and match reps and movements as needed to meet time domain
• Run → :45–1:00
• Double Unders → :25–:40
• Toes to Bar → :30–:50
→less running, more TTB
→ same running, less dubs
→less dubs, less hanging knee raises
3-5 minutes of easy cardio
2 Sets
1:00 Rig QL Stretch
1:00 Seated External Rotations
*Rest as needed between sides, movements and sets.
3 sets
10 Goblet Heel Elevated Squats @ RPE 7/10
12 Double Dumbbell Single Leg Calf Raises @ RPE 7/10 (each side)
-rest 1:00 between sets-
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
Alternating Calf Activation 1 min
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