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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
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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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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 - Mon, Jun 8
Wekiva Island this Sat 8-5!

***Please consider switching payment to ACH to save Wodify fees. Just edit your payment type in Wodify.

🌿Recovery Challenge😌
   This month we’re focusing on  recovery , one of the most overlooked parts of fitness.
After each WOD, spend at least    **5 minutes**    slowing down and transitioning into recovery.
Use the prescribed cool down or your own routine.
 Goal : activate the parasympathetic nervous system (“rest and digest”) to reduce stress, replenish energy stores, and support repair, growth and adaptation.
 Slow movement. Slow breathing.
**Challenge Rules:**
• 5 min minimum per session 🌊
• Log time in Wodify under “Cool Down” ✍️
• Accumulate **30+ min per week** 🔋
( week ends Sunday )
•Record    weekly    total on whiteboard ✍️
Prizes for top documented chill minutes (because recovery wins too). Can be done after class or at home, just log it.
   Train hard. Recover harder. Be stronger. Do better.
Question of the Day

Have you seen the 1995 comedy “Tommy Boy”? If so, when was the last time you watched it?

Strength/Accessory
Back Squat (Weight)

Build to a 3RM Back Squat

Workout
Fat Guy in a Little Coat (2 Rounds for reps)

FREEDOM (RX):
21-15-9
Calorie Air Bike
Goblet Squats (50/35)
Women's Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Calorie Air Bike
45 Goblet Squats (50/35)
(Scored by Time)

INDEPENDENCE (SX+):
16-12-9
Calorie Air Bike
Goblet Squats (35/25)
Women's Calories (13-10-7)
-rest until the 8:00 mark-
36/30 Calorie Air Bike
36 Goblet Squats (35/25)

LIBERTY (SX):
12-10-8
Calorie Air Bike
Goblet Squats (light)
Women's Calories (10-8-6)
-rest until the 8:00 mark-
30/24 Calorie Air Bike
30 Goblet Squats (light)

Focus on foundations of the feet throughout all the squats

Full ROM bottom to top of squats

Cool Down
Cool Down (Time ↓ Shorter is Better)

3-5 minutes of easy cardio

2 Sets
1:00 Banded Hip Internal Rotation
1:00 Barbell Forearm Stretch
*Rest as needed between sides, movements and sets.

Banded Hip Internal Rotations
Barbell Forearm Stretch

Optional Accessory (Checkmark)

3-4 sets
10 Double Dumbbell Farmer's Hold Lunges (each side) @ RPE 8/10
15 Alternating Leg V-Ups (each side)
:30 Hollow Hold
-rest 1:00-1:30 between sets-

Double Dumbbell Farmer Hold Walking Lunge
Alternating Leg V-Up
Hollow Hold

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.

Active Deep Squat 1 min
Shoulders Global 1 min

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.