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!
Movement Prep/Activation:
7:00 AMRAP
30-second Machine
20-second Plank
10 Sit Ups
10 Dumbbell Deadlifts
8 Step Back Lunges
Workout Prep
1 Controlled Practice Round at workout weight
25ft Walking Lunge
4 Alternating V-Ups
25ft Farmer Carry
4 Alternating V-Ups
25ft Sandbag Carry
FREEDOM (RX)
4 sets
100ft Walking Lunge
20 Alternating V-Ups
100ft Farmer Carry (70s/50s)
20 Alternating V-Ups
100ft Sandbag Carry (100/70) (or Dumbbell Front Rack Carry 70s/50s)
20 Alternating V-Ups
-rest 1:00 between sets-
(Scored by Time each set)
(KG conv: 32.5/22.5 DBs, 45/32.5 Sandbag)
INDEPENDENCE (Intermediate)
4 sets
100ft Walking Lunge
14 Alternating V-Ups
100ft Farmer Carry (50s/35s)
14 Alternating V-Ups
100ft Sandbag Carry (70/50) (or Dumbbell Front Rack Carry 50s/35s)
14 Alternating V-Ups
-rest 1:00 between sets-
(KG conv: 22.5/15 DBs, 32.5/22.5 Sandbag)
LIBERTY (Beginner)
4 sets
50ft Walking Lunge
10 Sit Ups
50ft Farmer Carry (light)
10 Sit Ups
50ft Sandbag Carry (light)(or Dumbbell Front Rack Carry)
10 Sit Ups
-rest 1:00 between sets-
45 Minutes at Zone 2 Pace
4,000m Bike Erg OR 120/100 calorie Air Bike OR 1 mile Run
400ft Dumbbell Famers Carry (2x50/35)
