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!
It is Competition Day! You are rested, fueled up and hydrated, pumped and ready to hit the floor. What is your outfit and hype song?
On A Running Clock
*Score 1 is total hang squat clean reps.
*Score 2 is time or total reps completed at 10-min cap
FREEDOM (RX) Dumbbells 50/35, Box 24/20
INDEPENDENCE (MX/SX+)Dumbbells 35/25, Box 24/20
NOVICE (SX) 18 Ring Rows, Dumbbells 25/15, Box 20/20 (Step Overs OK)
Today is the Tampa Bay Games workout VIPER
Two parts
Everyone taking part in the competition will go in heats to use the Echo Bike
If just working out, Air Bike/ C2 Bike OK
FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each side)
2:00 Low Back Foam Roll
(No Measure)
3-4 SETS
12 GHD Hip Extension (or 15 Supermans)
15 Russian Kettlebell Swings @ RPE 7
-Rest 1:00 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.
[Alternating Shoulder Flexion 1 min](video)
[Active Frog 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.
