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!
Someone randomly challenges you to a push up competition, how many can you rep out, no warm up, as-is?
FREEDOM (RX)
"BAR TO BAR"
5 ROUNDS FOR TIME
20 Toes to Bar
20 Burpees to Bar
*Target is 6" Above Standing Reach
(Scored by Time)
INDEPENDENCE (SX+)
5 ROUNDS FOR TIME
15 Toes to Bar (or Knees to Chest)
15 Burpees to Bar
*Target is 6" Above Standing Reach
(Scored by Time)
LIBERTY (SX)
5 ROUNDS FOR TIME
10 Toes To Bar (or Hanging Knee Raises)
10 Burpees to Bar (tippy toes height or higher)
(Scored by Time)
CHALLENGE YOUR TTB TODAY
Toes To Bar: Both toes make contact with bar as same time on contraction
Knees to Chest: Knees/thighs make contact with torso on contraction
Hanging Knee Raises: Knees break plane of hips on contraction
3 SETS (Post-Workout)
Max Bench Press at Monthly Challenge Weight
-Rest 1:00 b/t Sets-
(Score is Total Reps)
Loading Guidelines:
Freedom - 155/95
Independence - 135/85
Liberty - 115/75
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 4:00 RUNNING CLOCK
1:00 Cobra Stretch
1:00 Prayer Stretch
2:00 Lacrosse Ball Shoulders
(No Measure)
3-4 SETS
10 Dumbbell Chest Fly's (RPE 6-7)
8-10 Strict Pull Ups
-Rest 1:00 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.
[Full Side Stretch 1 min/side](video)
[Active Pec Stretch 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.
