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!
Vets: Of all the stories and experiences, what's something you still carry with you to this day?
Civilians: Based of what you know, what is something you would want to get out of a career in the military?
1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.
“CHAD 1000X”
FOR TIME
1000 Box Step Ups (20in)
→RX: Use a 45/35lb vest/ruck backpack if available
→SX: Body weight or light vest/ruck
(Score is Time)
🪖🪖🪖🪖🪖
AMRAP 30:00
Max Box Step Ups (20)
(Score is Total Reps)
CHAD1000X is a CrossFit Hero workout honoring Navy SEAL Senior Chief Chad Wilkinson, who passed away on October 29, 2018, following years of service-related traumatic brain injuries and PTSD.
E5MOM
ODD: MAX Box Step Ups (20")
EVEN: Distance on Bike (meters or miles)
Senior Chief Chad Wilkinson was an avid mountain climber, and was known to build his climbing stamina by completing 1000 box step ups.To honor him through our shared passions, this WOD variation delivers the same training stimulus while sparing the hip, knee, and ankle joints
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Pigeon Pose (each)
1:00 Lacrosse Ball Calves (each)
(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.
[Standing Quad Stretch 1 min/side](video)
[The Knight 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.
