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 a better cook or a better driver?
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
FREEDOM (RX)
5 ROUNDS FOR TIME
400m Run
50 Double Unders
5 Wall Walks
(Scored by Time)
INDEPENDENCE (SX+)
5 ROUNDS FOR TIME
400m Run
40 Double Unders**
4 Wall Walks
(Scored by Time)
LIBERTY (SX)
5 ROUNDS FOR TIME
400m Run
50 Power Single Unders
5 Inchworms (or 5 Partial Wall Walks)
(Scored by Time)
**Mix and match power singles and dubs for total Reps
Run stays 400m today :)
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 Feet (each)
1:00 Lacrosse Ball Calves (each)
(No Measure)
3 SETS
:30-1:00 Right Arm Plank (elbow)
-Rest :15-
:30-1:00 Left Arm Plank (elbow)
-Rest :15-
:30-1:00 Plank (elbows)
-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.
[Calf Stretch In Downward Facing Dog 1 min](video)
[Alternating Calf Activation 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.
