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!
The 20th year of CrossFit Games starts Thursday!! What do you remember about a previous Games event that got you hooked on the sport even more?
What if you haven't watched any CrossFit Games? Do you think the winners are “the fittest on Earth?”
ON A 10:00 CLOCK
Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom (Advanced) - Handstand Walk or Handstand Hold
Independence (Intermediate) - Kick-Ups/Box Pike Walk
Liberty (Beginner) - Bear Crawl/Wall Walk
FREEDOM (RTG)
"MIDLINE MARCH"
3 ROUNDS FOR TIME
25 GHDs (or V-Ups)
50ft Handstand Walk
50ft Overhead Walking Lunge* (115/75)
(Scored by Time)
*OR 16 Overhead Alt. Lunges
INDEPENDENCE (RX)
3 ROUNDS FOR TIME
20 GHDs (or V-Ups)
4 Wall Walks (or 25ft HS Walk)
50ft Overhead Walking Lunge (95/65)*
(Scored by Time)
*OR 16 Overhead Alt. Lunges
LIBERTY (Beginner)
3 ROUNDS FOR TIME
25 Sit Ups
50ft Bear Crawl (or 3 Wall Walks)
50ft Plate Walking Lunge (light)*
(Scored by Time)
*OR 16 Plate Alt. Lunges
Today is a great challenge of GHDs → inversion!
Test
your
might.
Get in the GHD sometime today, warm-up, workout or cool down.
Partial range at first, then build to full RoM
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 3:00 RUNNING CLOCK
1:00 Seal Stretch
1:00 Banded Shoulder Distraction (each side)
(No Measure)
3-4 SETS
8 Strict Pull Ups
12 Double Dumbbell Upright Row (easy/moderate)
24 Ring Row (easy)
-Rest as Needed 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.
[Greeting Reverse Lunges 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.
