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 is your go-to “carb loading” meal when prepping for a big workout (like tomorrow ;))
POWER CLEAN + JERK
Build to 80–85% OR RPE 8-9 and complete 3 Singles at that weight
FREEDOM (RX):
3 rounds
50 Double Unders
5 Clean and Jerks (115/75)
3 rounds
50 Double Unders
5 Clean and Jerks (135/95)
3 rounds
50 Double Unders
5 Clean and Jerks (155/105)
(Scored by Time)
INDEPENDENCE (SX+):
3 rounds
35 Double Unders (or 70 Power Singles)
5 Clean and Jerks (95/65)
3 rounds
35 Double Unders (or 70 Power Singles)
5 Clean and Jerks (115/75)
3 rounds
35 Double Unders (or 70 Power Singles)
5 Clean and Jerks (135/95)
LIBERTY (SX):
9 rounds
30 Single Unders
5 Clean and Jerks (75/55)
If participating in “Murph” tomorrow, SX or less rounds/reps.
SX+ may adjust number of Dubs, or mix and match Singles and Dubs for a total of 35 reps each round.
3-5 minutes of easy cardio
2 Sets
1:00 Lacrosse Ball Foot Smash
1:00 Forearm Smash
*Rest as needed between sides, movements and sets.
3 sets
8 Seated Dumbbell Shoulder Press @ RPE 8/10
10 Diamond Push Ups (or to RPE 8/10)
10 Plate Front Raise @ RPE 8/10
10 Seated Alternating DB Hammer Curl (each side) @ RPE 8/10
-rest 1:00 between sets-
