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OTOWN
CROSSFIT

WINTER PARK, FLORIDA

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WHY CHOOSE US

WOD

Killer WODs that make you sweat & come back for more

COACHING

Motivating coaches that guide you along your journey

COMMUNITY

Supportive tribe and fun team-building events

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WOD

WORKOUT OF THE DAY
updated daily by our awesome coaches
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New In Town?

Looking for a new CrossFit gym?

Are you looking for a new CrossFit gym? Have no idea what CrossFit is about? Just moved to Orlando? Looking for a new fitness community? Regardless, we’d love to see you. Before making a commitment to one of our memberships you can try 1 class daily for 3 consecutive days. To drop in all you have to do is sign our waiver and show up a few minutes before the class you want to take.
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OUR SCHEDULE

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.

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The Coaches

Meet The team

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CLASS PASS
STEP 1:
Complete the form
STEP 2:
Sign the waiver
SIGN THE WAIVER
STEP 3:
Show Up

Find the class you want to take and show up a few minutes early. Contact us with any questions!

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WOD
CrossFit - Sun, May 17
🚴 Bike & Brunch 🍳
Saturday, May 16
OTown CF will be closed for the L-2 Seminar, so we’re hitting the trail.  📍 Meet at 9:00 AM
Cady Way Trail @ Orlando Magic Recreation Center (Aloma & Goldenrod)
4863 N Goldenrod Rd, Winter Park, FL 32792
We’ll ride the Seminole Crossing Trail to Oviedo for brunch and ride back.
~7.5 miles each way
Bring:
☀️ Sun protection
💧 Water
💵 Money for brunch 🍳
🚲 Bike + any safety gear you want
  Need a bike? Ask Coach Jim!
 Join us on FB OTownCF Events page 😎 Saturday, May 23
💀🔥 MURPH 🔥💀
 Doors Open: 8:00 AM
 First Heat Starts: 8:30 AM
 Final Start Time: 10:30 AM
Come warm up, start with friends, or take on Murph solo.
Record your time, push your limits, and remember why we do this workout.
🪖❤️🤍💙

 Join us on FB OTownCF Events page 😎
Workout Option 1
Warm Up

Movement Prep/Activation:
8:00 Continuous Flow
3 Rounds
20 Single Unders
10 Banded Pass Throughs
10 Banded Pull Aparts
10 Dumbbell Deadlifts (light)
10-second Handstand Hold
10-second Hollow Rock

Workout Prep:
1 Round @ 60–70%
50ft Farmers Carry
10–20ft Handstand Walk or 1 Wall Walk
• Confirm carry weight and handstand scaling
• Reinforce pacing and transitions

Palmier (Time)

FREEDOM (RX):
5 Rounds
100ft Farmers Carry (70s/50s)
50ft Handstand Walk (or 4 Wall Walks)
(Scored by Time)
(KG conv: 32.5/22.5)

INDEPENDENCE (Intermediate):
5 Rounds
100ft Farmers Carry (50s/35s)
25ft Handstand Walk (or 2 Wall Walks)
(KG conv: 22.5/15)

LIBERTY (Beginner):
5 Rounds
50ft Farmers Carry (light)
50ft Bear Crawl

Workout Option 2
Recovery Workout (Checkmark)

At Continuous Zone 2 Effort:
15 Min Bike
15 Min Incline Walk (or Slow Jog)
15 Min Row

Movement & Mobility
2-3 Rounds
12 Scap Push Up
12 Wall Slide
15 Banded External Rotation
1:00 Child’s Pose w/Reach (per side)

Scap Only Push Up
Serratus Wall Slide
Seated External Rotations
Leaning Child’s Pose