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!
EVERY 1:00 (9:00)
MIN 1 - 3 Kick Ups + 2-3 second descent*
MIN 2 - 10 Alternating V-Ups or 10 Tuck-Ups
MIN 3 - :30 Air Bike (Moderate pace)
*In MIN 1, option for :30 Wall Supported Handstand Hold or :30 Box Pike Hold
(No Measure)
FREEDOM (RX)
20:00 AMRAP
25/20 Calorie Air Bike
20 Sit-Ups*
15 Handstand Push-Ups
(Score is Rounds + Reps)
*Option for GHDs
INDEPENDENCE (SX+)
20:00 AMRAP
20/16 Calorie Air Bike
20 Sit-Ups
15 Handstand Push-Ups or DB Push Press (50s/35s)
(Score is Rounds + Reps)
LIBERTY (SX)
20:00 AMRAP
15/12 Calorie Air Bike
10 Sit-Ups
10 DB Push Press (25s/15s)
(Score is Rounds + Reps)
Tampa Bay Games athletes first dibs on Echo bikes
Great day for some GHDs!
Partial RoM
1-3 Rounds
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 4:00 RUNNING CLOCK
2:00 PVC Passes
2:00 Updog to Down Dog
(No Measure)
FOR QUALITY
Accumulate 3:00 in Front Rack Sandbag Hold @ RPE 8*
-Rest as Needed b/t Drops-
(No Measure)
*Adjustment Options...
- Hold Any Heavy Odd Object
- Double Dumbbell Front Hold or Kettlebell
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.
[Shoulders Global 1 min](video)
[Overhead Activation 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.
