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!
Your favorite ride at your favorite amusement park has suffered an accident. Do you retire that ride, or do you continue to ride?
3 SETS
10 Deadlifts*
*Start Mod-Heavy and Build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)
FREEDOM (RX)
AMRAP 15:00
15/12 Calorie Row
15 Wall Balls (20/14)
(Score is Rounds + Reps)
INDEPENDENCE (SX+)
AMRAP 15:00
15/12 Calorie Row
15 Wall Balls 14/10)
(Score is Rounds + Reps)
LIBERTY (SX)
AMRAP 15:00
12/10 Calorie Row
12 Wall Balls (20/14)*
(Score is Rounds + Reps)
*Scaled option is meant to be a heavier Wall Ball shot than usually used.
→Use AMRAP to practice heavier/bigger sets than usually completed.
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 4:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 V-Stretch Against the Wall
(No Measure)
3-4 SETS
10-12 Chest-Supported Dumbbell Rows @ RPE 7-8
15 Banded Face Pulls
-Rest 1:00-1:30 b/t 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)
[Active Frog 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.
