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!
What did you have for dinner last night? Did you track it?
EVENT 3/4/5: THE CROSSFIT TOTAL
FOR LOAD*
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift
(Score is Total Weight)
*Athletes have 12:00 at each station to establish a heavy lift for each movement.
FREEDOM (RX)
FOR TIME
50/40 Calorie Air Bike
(Score is Time)
INDEPENDENCE (SX+)
FOR TIME
50/40 Calorie Air Bike
(Score is Time)
LIBERTY (SX)
FOR TIME
30/24 Calorie Air Bike
(Score is Time)
CrossFit Games WOD→challenging and gritty
NO C2 BIKE TODAY
Echo Bike RX & SX+:
M: 47
F:36
Echo Bike SX:
M:28
F: 22
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
1:00 Barbell Quad Smash (each)
(No Measure)
3 SETS
12 GHD Hip Extensions (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.
[Good Morning 1 min](video)
[Overhead 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.
