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!
Any plans for Labor Day?
"Body Aches"
--Synchronized burpees
40 Calories Bike
--Synchronized burpees
40 Kb Thrusters (50/35) Single
--Synchronized burpees
40 barbell Deadlifts (225/155)
--Synchronized burpees
40 power cleans (135/95)
--Synchronized burpees
40 power Snatches (95/75)
--Synchronized burpees
40 push ups
--Synchronized burpees
40 pull ups
--Synchronized burpees
40 Calories Bike
--Synchronized burpee
Synchronized burpees- team picks a
number between 1 and 9. Reps are the
number they select and must be
consistent for each segment of burpees.
The catch is my age. If team selects right
number to identify my age, no burpee
punishment. If a incorrect number is
selected then the team will do punishment
burpees x 10 for every number off the
correct number.
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Calves (each)
2:00 V-Sit Stretch Against the Wall
(No Measure)
FOR QUALITY
Max Time Front Rack Sandbag Hold @ RPE 8
*10:00 Time Cap
(Score is Time)
Adjustment Options...
- Odd Object
- Double Dumbbell Front Hold or Kettlebell
- Choose a weight that allows you to hold for 2:00+.
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.
[Roll Over To V Sit 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.
