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!
Would you rather see a musical or go to a concert?
EVERY 1:00 (5:00)
5 Power Clean and Jerk (light)
-straight into-
EVERY 1:00 (5:00)
3 Power Clean and Jerk (moderate)
-straight into-
EVERY :30 (5:00)
1 Power Clean and Jerk (heavy)
(Scored by Heaviest Weight)
*Note -- All reps for all lifts today are meant to be 'touch and go'. Default for the Jerk is Push Jerk (Split Jerk can be used if athlete is accustomed). Use the same light weight for all 5 reps sets, then increase the load to moderate and use the same weight for all 3 rep sets, then increase the weight to heavy and use the same weight for all 1 rep sets.
FREEDOM (RX) / INDEPENDENCE (SX+)
"OCTOBER MONTHLY CHALLENGE"
15:00 AMRAP
Max Box Step Ups (20")
(Scored by Total Reps)
*If you are planning to use a weighted vest/ruck for Chad, you should use that weight today.
LIBERTY (SX)
"OCTOBER MONTHLY CHALLENGE"
15:00 AMRAP
Max Box Step Ups (low box)
(Scored by Total Reps)
NOTE -- In the month of October, we are building capacity towards the CHAD workout on 11/11. This week's work is included in the class. All of the additional volume training will be included in the Optional Accessory each week.
Weighted vest or load up a backpack with plates or DBs
FULL ROM TOP OF BOX
→more times you squeeze glutes and quads = bigger, stronger muscles appear
(after eating and sleeping well)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
(No Measure)
5:00 Active Flush on a Bike
(No Measure)
* Nice and easy pace to help muscles recover after the workout.
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.
[Standing Quad Stretch 1 min/side](video)
[The Knight Stretch 1 min/side](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.
