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OTOWN
CROSSFIT

WINTER PARK, FLORIDA

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WHY CHOOSE US

WOD

Killer WODs that make you sweat & come back for more

COACHING

Motivating coaches that guide you along your journey

COMMUNITY

Supportive tribe and fun team-building events

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WOD

WORKOUT OF THE DAY
updated daily by our awesome coaches
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New In Town?

Looking for a new CrossFit gym?

Are you looking for a new CrossFit gym? Have no idea what CrossFit is about? Just moved to Orlando? Looking for a new fitness community? Regardless, we’d love to see you. Before making a commitment to one of our memberships you can try 1 class daily for 3 consecutive days. To drop in all you have to do is sign our waiver and show up a few minutes before the class you want to take.
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OUR SCHEDULE

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.

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The Coaches

Meet The team

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CLASS PASS
STEP 1:
Complete the form
STEP 2:
Sign the waiver
SIGN THE WAIVER
STEP 3:
Show Up

Find the class you want to take and show up a few minutes early. Contact us with any questions!

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WOD
CrossFit - Fri, Jun 5
🌿Recovery Challenge😌
   This month we’re focusing on  recovery , one of the most overlooked parts of fitness.
After each WOD, spend at least    **5 minutes**    slowing down and transitioning into recovery.
Use the prescribed cool down or your own routine.
 Goal : activate the parasympathetic nervous system (“rest and digest”) to reduce stress, replenish energy stores, and support repair, growth and adaptation.
 Slow movement. Slow breathing.
**Challenge Rules:**
• 5 min minimum per session 🌊
• Log time in Wodify under “Cool Down” ✍️
• Accumulate **30+ min per week** 🔋
( week ends Sunday )
•Record    weekly    total on whiteboard ✍️
Prizes for top documented chill minutes (because recovery wins too). Can be done after class or at home, just log it.
   Train hard. Recover harder. Be stronger. Do better.
Question of the Day
Workout
Froning’s Revenge (Time ↓ Shorter is Better)

FREEDOM (RX):
6 Rounds:
2 Rope Climbs (or 6 Strict Pull Ups)
25ft Handstand Walk (or 2 Wall Walks)
4 Front Squats (185/125)
25ft Handstand Walk (or 2 Wall Walks)
(Scored by Time)
*Barbell is from the floor, not rack

INDEPENDENCE (SX+):
6 Rounds
1 Rope Climb (or 3 Strict Pull Ups)
25ft Handstand Walk (or 2 Wall Walks)
4 Front Squats (155/105)
25ft Handstand Walk (or 2 Wall Walks)

LIBERTY (SX):
6 Rounds
2 Zombie Rope Climbs (or 6 Banded Strict Pull Ups)
25ft Bear Crawl (or 1 Wall Walk)
4 Front Squats (moderate)
25ft Bear Crawl (or 1Wall Walk)

Cool Down
Cool Down (Time ↓ Shorter is Better)

3-5 minutes of easy cardio

2 Sets
1:00 Elevated Standing Hamstring Stretch
1:00 Foam Roller Angels
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.

Elevated Standing Hamstring Stretch
Foam Roller Angels
Band Wrist Mobilization

Optional Accessory (Checkmark)

3-4 sets
10 Dumbbell Hammer Curls (both arms, same time) @ RPE 7/10
12 Dumbbell French Press @ RPE 7/10
-rest 1:00 between sets-

Double Dumbbell Hammer Curls
Dumbbell French Press

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.

T Hip Opener 1 min/side

Active Lat Stretch 1 min/side

GOWOD Premium: Unlock better CrossFit performance with mobility routines personalized to your needs. Click the link below and use code MH20KEBDO to receive 20% off.
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