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!
Are you coming to the CrossFit Games watch party here?
FREEDOM (RX):
TEAMS OF 2
FOR TIME
1 Mile Run (switch every 200m)
150 Russian Kettlebell Swings (70/53)
150 Push Ups
150 Kettlebell Goblet Lunges (70/53)
2000m Row (switch every 200m)
(Score is Time)
Swings, Push Ups, Lunges complete in order. Break up as needed between partners.
INDEPENDENCE (SX+):
TEAMS OF 2
FOR TIME
1 Mile Run (switch every 200m)
150 Russian Kettlebell Swings (53/35)
100 Push Ups
150 Kettlebell Goblet Lunges (53/35)
2000m Row (switch every 200m)
(Score is Time)
LIBERTY (SX):
TEAMS OF 2
FOR TIME
1200m Run (switch every 200m)
100 Russian Kettlebell Swings (light)
100 Plate Floor Press (light) or 100 Incline Push Ups
100 Walking Lunge Steps
1200m Row (switch every 200m)
(Score is TIme)
Alter any movements to get prepped for the Tampa Bay Games
4 sets
12 Seated Dumbbell Calf Raise @ RPE 9/10
30 Alternating Single Leg V-Ups
100ft Single Arm Suitcase Carry (each side) @ RPE 9/10
-rest 1:30-2:00 b/t sets-
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)
[Good Morning 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.
