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!
In addition to being an athlete, are you a better:
*cook
*artist
*musician
3 SETS
12 Deadlifts
*Start Mod-Heavy/Heavy and Build to a 12-Rep Max
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
FREEDOM (RX)
9:00 AMRAP
15 Sit-Ups
10 Deadlifts (115/75)
5 Hang Power Snatch (115/75)
(Score is Rounds + Reps)
INDEPENDENCE (SX+)
9:00 AMRAP
15 Sit-Ups
10 Deadlifts (95/65)
5 Hang Power Snatch (95/65)
(Score is Rounds + Reps)
LIBERTY (SX)
9:00 AMRAP
10 Sit-Ups
10 Deadlifts (light)
5 Hang Power Snatch (light)
(Score is Rounds + Reps)
Stay focused on strong hinges
Stay focused on a “proud chest”
Stay focused on enjoying this mix
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
1:00 Banded Hamstring Stretch (each)
1:00 Pigeon Pose (each)
1:00 Lacrosse Ball Hands (each)
(No Measure)
3-4 SETS
10 Landmine Press (each) @ RPE 7
10 Landmine Twists @ @ RPE 7
10 Landmine RDL (each) @ RPE 7
-Rest as Needed b/t Sets-
*Same weight on all 3 movements, Athletes can partner up and go 1:1 on 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.
[Roll Over To V Sit 1 min](video)
[Good Morning 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.
