OTOWN CROSSFIT | Become A member

CrossFit - Fri, Nov 13

// Member Milestones //      We are introducing “Member Milestones” a club designed to acknowledge consistency.
There are many variables when it comes to making lasting change.
   🔁 What is known to work is CONSISTENCY 🔁
We want to acknowledge and reward time and effort put into our health and wellness.
*sign in and show up
*sign in and show up
*keep signing in, keep showing up
*Showing up counts both inside and outside our walls: WODs, parties, competitions, spectating, and more.
/ MILESTONES /      25classes → Picture on the wall      50 classes → exclusive OTown CF “MM50” sticker      75 classes → exclusive OTown CF “MM75” sticker      100 classes → exclusive OTown CF “MM100” sticker
150 → 200 →250 and beyond
**classes begin from October 1, 2026. Attendance is updated every Sunday, pulled from WODIFY sign-ins

Question of the Day

Your favorite ride at your favorite amusement park has suffered an accident. Do you retire that ride, or do you continue to ride?

Strength/Accessory

Deadlift (Weight)

3 SETS
10 Deadlifts*
*Start Mod-Heavy and Build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)

Workout

Go Big or Go Wall (AMRAP - Rounds & Reps)

FREEDOM (RX)
AMRAP 15:00
15/12 Calorie Row
15 Wall Balls (20/14)
(Score is Rounds + Reps)

INDEPENDENCE (SX+)
AMRAP 15:00
15/12 Calorie Row
15 Wall Balls 14/10)
(Score is Rounds + Reps)

LIBERTY (SX)
AMRAP 15:00
12/10 Calorie Row
12 Wall Balls (20/14)*
(Score is Rounds + Reps)

*Scaled option is meant to be a heavier Wall Ball shot than usually used.

→Use AMRAP to practice heavier/bigger sets than usually completed.

Cool Down / Accessory

Optional Cool Down

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 4:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 V-Stretch Against the Wall
(No Measure)

Couch Stretch
V-Stretch Against Wall

Optional Accessory

3-4 SETS
10-12 Chest-Supported Dumbbell Rows @ RPE 7-8
15 Banded Face Pulls
-Rest 1:00-1:30 b/t Sets-
(No Measure)

Chest support Dumbbell Row
Banded Face Pulls

Optional GOWOD Activation (Checkmark)

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)
[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.

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