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 are you telling yourself when it is getting gritty?
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
Active Prayer Lat Stretch 1 min
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Movement Prep/Activation:
1 Round:
100m Run
10 yd walk on toes
10 yd walk on toes backwards
10 yd walk on heels
10 yd walk - feet turned out
10 yd walk - feet turned in
10 yd lunge walk - arms locked out overhead
10 yd lunge walk - torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-into-
2 rounds of Banded 7s
Workout Prep:
1 Round @ 60%
100m Run
3 Pull Ups
6 Push Ups
9 Air Squats
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
(If you have a 20# vest or body armor, wear it.)
FREEDOM (RX):
"Murph"
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
(Scored by Time)
Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 20/14.
INDEPENDENCE (SX+):
1-mile Run
80 Pull-ups
160 Push-ups
240 Squats
1-mile Run
Partition the pull-ups, push-ups, and squats as needed. Weighted Vest 14/10.
LIBERTY (SX):
800m Run
50 Ring Rows
100 Dumbbell Floor Press (light) (or elevated hands/banded push ups)
150 Squats
800m Run
Partition the Ring Rows, Floor Press , and Squats as needed.
3-5 minutes of easy cardio
2 Sets
1:00 Barbell Forearm Stretch
1:00 Couch Stretch
1:00 Wall Jefferson Curl
*Rest as needed between sides, movements and sets.
