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!
How do you track your food? (journal, app, meal prep, mentally throughout the day, no tracking whatsoever, etc..)
EVERY 2:00 (4 SETS)
6 Front Squats
*Start Moderate and Build to Moderate Heavy (RPE 7)
(Score is the Heaviest Weight)
FREEDOM (RX)
FOR TIME
400m Run
15 Clean and Jerks (135/95)
400m Run
12 Clean and Jerks (135/95)
400m Run
9 Clean and Jerks (135/95)
* Unbroken Clean and Jerks, 200m Penalty Run each break
(Score is Time)
INDEPENDENCE (SX+)
FOR TIME
400m Run
15 Clean and Jerks (115/75)
400m Run
12 Clean and Jerks (115/75)
400m Run
9 Clean and Jerks (115/75)
* Unbroken Clean and Jerks, 200m Penalty Run each break
(Score is Time)
LIBERTY (SX)**
FOR TIME
400m Run
15 DB Clean and Push Press (65/55)
400m Run
12 DB Clean and Push Press (65/55)
400m Run
9 DB Clean and Push Press (65/55)
* Unbroken Clean and Jerk, 200m Penalty Run each break
(Score is Time)
→1000m Air Bike or 500m Row
Keep run <2:30, adjust to 300m if needed
Challenge those unbroken C&J!
…not tooooo light, and not unrealistic
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 Calf Stretch (each)
1:00 Barbell Forearm Smash (each)
(No Measure)
3-4 SETS
10 Dumbbell Romanian Deadlifts (RPE 7)
1:00 Plank (elbows)
-Rest 1:00 between sets-
(No Measure)
Romanian Deadlifts - standing on plates is not needed today
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.
[Active Hinge 1 min](video)
[Pigeon 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.
