OTOWN CROSSFIT | Become A member

CrossFit - Sat, Sep 5

🇺🇸 LABOR DAY 🎉

Hey team! We’ll be celebrating Labor Day this Monday, September 7th with a special ONE class schedule

🕙 10:00 AM — ONLY class of the day

No other classes will be running, so if you want to get your sweat in before the BBQs and pool time start, this is your window! 💪

Enjoy the long weekend, celebrate the win of another week of hard work, and we’ll see you back on the regular schedule Tuesday! 🙌🥩🍚Macro Basics🥦🍎 In videos :)
Deepest apologies not sharing in person.
Watch these videos to get a foothold on our macros for the month.
Any questions, ask Coach
Calculate BMR and TDEE in MyFitnessPal
How to Weigh Food Using a Scale
Documenting in My Fitness Pal
High Protein Foods I Eat Daily
A few examples of carbohydrates
Foods That Boost Your Fat Intake

Question of the Day

Any plans for Labor Day?

Workout

🔥Coach Nick's BDay WOD🔥 (Time)

"Body Aches"

--Synchronized burpees

40 Calories Bike

--Synchronized burpees

40 Kb Thrusters (50/35) Single

--Synchronized burpees

40 barbell Deadlifts (225/155)

--Synchronized burpees

40 power cleans (135/95)

--Synchronized burpees

40 power Snatches (95/75)

--Synchronized burpees

40 push ups

--Synchronized burpees

40 pull ups

--Synchronized burpees

40 Calories Bike

--Synchronized burpee

Synchronized burpees- team picks a

number between 1 and 9. Reps are the

number they select and must be

consistent for each segment of burpees.

The catch is my age. If team selects right

number to identify my age, no burpee

punishment. If a incorrect number is

selected then the team will do punishment

burpees x 10 for every number off the

correct number.

Cool Down / Accessory

Optional Cool Down

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 Calves (each)
2:00 V-Sit Stretch Against the Wall
(No Measure)

V-Sit Stretch Against the Wall

Optional Accessory (Time)

FOR QUALITY
Max Time Front Rack Sandbag Hold @ RPE 8
*10:00 Time Cap
(Score is Time)

Adjustment Options...
- Odd Object
- Double Dumbbell Front Hold or Kettlebell
- Choose a weight that allows you to hold for 2:00+.

Front Rack Sandbag Hold
Double Dumbbell Front Hold

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)
[Good Morning 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.

Get Your 3 FREE Classes !!!

OUR SCHEDULE