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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.
REQUEST A CLASS PASS
SIGN THE WAIVER

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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DOWNLOAD WODIFY

The Coaches

Meet The team

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A MEMBER
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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 - Tue, Jul 7
Question of the Day
Workout
Grass Court (AMRAP - Rounds and Reps)

FREEDOM (RX):
20:00 AMRAP
50 Double Unders
50 Single Arm Dumbbell Push Press (50/35)
50 Double Unders
50 Abmat Sit Ups
50 Double Unders
40/32 Calorie Air Bike or 50/40 Calorie Bike Erg
(Score is Rounds + Reps)

INDEPENDENCE (SX+):
20:00 AMRAP
35 Double Unders
50 Single Arm Dumbbell Push Press (35/25)
35 Double Unders
50 Abmat Sit Ups
35 Double Unders
32/26 Calorie Air Bike or 40/32 Calorie Bike Erg
(Score is Rounds + Reps)

LIBERTY (SX):
20:00 AMRAP
50 Single Unders
30 Single Arm Dumbbell Push Press (light)
50 Single Unders
30 Abmat Sit Ups
50 Single Unders
25/20 Calorie Air Bike or 30/24 Calorie Bike Erg
(Score is Rounds + Reps)

SX+

feel free to mix and match double unders and power singles to reach 35 reps total

KEEP SHOULDERS DOWN WHEN JUMPING

WRIST MOVES, NOT ELBOWS

Cool Down
Cool Down (Checkmark)

3-5 minutes of easy cardio

2 Sets
1:00 Toe Elevated Calf Stretch
1:00 Couch Stretch
*Rest as needed between sides, movements and sets.

Optional Accessory (Checkmark)

2-3 sets
1:00 Max Strict Pull Ups
-Rest :30-
1:00 Banded Lat Pull Downs
-Rest :30-
1:00 Plank Hold (elbows)
-Rest :30 b/t Sets-
(No Measure)

Banded Lat Pull Downs
Plank

Optional GOWOD Activation (Checkmark)

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.

[Calf Stretch In Downward Facing Dog 1 min](video)

[Active Bridge Reach 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.