OTOWN CROSSFIT | Our Coaches

OUR COACHES

AMANDA

Amanda’s journey from her roots in Colorado to the Midwest and her eventual settling in Florida is a testament to her diverse and adventurous spirit. With a multifaceted educational background, ranging from therapeutic massage to communications, and from avionics electronics in the US Navy to yoga training in Mysore, India, she embodies a pursuit of knowledge and a dedication to diverse experiences. Amanda’s career has seen her excel as a personal trainer, yoga instructor, and lead instructor in the fitness education realm. Her passion for CrossFit was ignited in 2015, leading her to become a CrossFit Level 2 certified coach and dedicating her career solely to this fitness discipline after joining CrossFit Baldwin Park in 2021. Beyond her professional achievements, Amanda’s personal interests reveal a love for volleyball, cheerleading, triathlons, and the great outdoors. Her love for family, learning, movies, and the comfort of a good casserole reflect her multifaceted and down-to-earth personality.

Jim

Jim, a dedicated CrossFit Level 2 certified coach, has been passionately guiding athletes on their fitness journeys since 2013. With a commendable background as a gym owner in his hometown of Syracuse, Jim not only fostered a thriving CrossFit community but also proved genuine leadership in the sport. His perseverance and unwavering commitment to personal growth shine through his remarkable achievement of making the online qualifier in his masters division six times, securing a commendable 50th place in the world. Jim’s unwavering commitment to personal growth continues to inspire those he coaches with his dynamic and determined spirit.

Jill

Jill is a dynamic force in the world of fitness, boasting a CrossFit Level 2 certification and an Olympic Weightlifting Level 1 credential. Her journey into the realm of CrossFit was sparked by her mother, an early introduction that has since blossomed into a deep-seated passion. Her love for this sport extends beyond personal fitness goals – it led her to meet her husband at the gym, a serendipitous encounter that speaks to the power of community. What truly sets Jill apart is her genuine enthusiasm for working with new athletes and moms, guiding them on their own transformative journeys. Her zest for CrossFit is most evident in her favorite movements: overhead squats, overhead lunges, and wall balls, showcasing her tenacity and the joy she finds in conquering challenges. In her presence, you’ll find not just a fitness enthusiast, but a compassionate mentor who thrives in helping others reach their full potential.

Sean

When Sean is not working out, he is using his CrossFit Level 1 Certification to help others become the strongest version of themselves. With gamification, comedy, and dad jokes, Sean helps others level up in a fun way!

Marta

When Marta is not tearing it up on the volleyball and basketball courts, or helping animals, she is using her CrossFit Level 2 certification to help others max out their workouts.

Nick

When Nick is not working out, he is using his CrossFit Level 1 Certification to help others become the strongest version of themselves, using his knowledge of power lifting, strength training, sports medicine, and professional nutrition knowledge.

cami

Camila, a dedicated CrossFit Level 1 certified coach, originates from Lima, Peru, and brings a wealth of athletic experience and passion to the community. She spent 12 years on the soccer field, honing her skills and cultivating a deep love for sports. Her journey then led her to the world of weightlifting, where she spent seven years perfecting her craft. In 2020, Camila found her newest athletic endeavor in CrossFit, embracing the diverse challenges it offers. Her vibrant personality shines through in her commitment to helping others achieve their fitness goals, making her not just a coach but a true inspiration for those she trains, blending her rich sporting background with her newfound love for CrossFit.

BECOME

A MEMBER

WOD

CrossFit - Mon, Aug 10

Question of the Day

Salt water or freshwater?

Strength/Accessory

Front Squat (Weight)

EVERY 2:30 (4 SETS)*
8 Front Squats
*Start @ RPE 6 and Build into RPE 8/9
(Score is Heaviest Weight)

Workout

Push N' Press (Time)

FREEDOM (RTG)

FOR TIME

10 Single-Arm Dumbbell Thrusters (50/35)

15 Push-Ups

15 Single-Arm Dumbbell Thrusters (50/35)

25 Push-Ups

20 Single-Arm Dumbbell Thrusters (50/35)

35 Push-Ups

25 Single-Arm Dumbbell Thrusters (50/35)

45 Push-Ups

30 Single-Arm Dumbbell Thrusters (50/35)

(Score is Time)

INDEPENDENCE (RX)

FOR TIME

10 Single-Arm Dumbbell Thrusters (35/25)

10 Push-Ups

15 Single-Arm Dumbbell Thrusters (35/25)

20 Push-Ups

20 Single-Arm Dumbbell Thrusters (35/25)

30 Push-Ups

25 Single-Arm Dumbbell Thrusters (35/25)

40 Push-Ups

30 Single-Arm Dumbbell Thrusters (35/25)

(Score is Time)

LIBERTY (SX)

FOR TIME

10 Single-Arm Dumbbell Thrusters (Light)

5 Elevated Push-Ups

15 Single-Arm Dumbbell Thrusters (Light)

10 Elevated Push-Ups

20 Single-Arm Dumbbell Thrusters (Light)

15 Elevated Push-Ups

25 Single-Arm Dumbbell Thrusters (Light)

20 Elevated Push-Ups

30 Single-Arm Dumbbell Thrusters (Light)

(Score is Time)

Choose a push up option that keeps your spine in line and TIGHT

NO WORMS

Cool Down / Accessory

Optional Cool Down

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 Lacrosse Ball Shoulders (each)
(No Measure)

Optional Accessory (AMRAP - Reps)

TABATA, 8 SETS (4:00 Total)
:20 Banded Face Pulls
:10 Rest
-No Additional Rest between Sets-
(Scored by Total Reps)

Banded Face Pull

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.

[Lat Stretch 1 min/side](video)
[PNF Shoulder Internal Rotation 1 min/side](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.