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!
FREEDOM (RTG):
FOR TIME
400m Run
15 Bar Muscle Ups
400m Run
12 Bar Muscle Ups
400m Run
9 Bar Muscle Ups
*Unbroken BMU, 200m Penalty Run each break
(Score is Time)
INDEPENDENCE (RX):
FOR TIME
400m Run
12 Bar Muscle Ups or 12 Burpee Pull Ups**
400m Run
9 Bar Muscle Ups* or 9 Burpee Pull Ups
400m Run
6 Bar Muscle Ups* or 6 Burpee Pull Ups
*Unbroken BMU, 200m Penalty Run each break. No more than 2 penalties per set.
(Score is Time)
LIBERTY (SX):
FOR TIME
400m Run
15 Ring Rows or Jumping Pull Ups
300m Run
12 Ring Rows or Jumping Pull Ups
200m Run
9 Ring Rows or Jumping Pull Ups
*Unbroken Ring Rows, 100m Penalty Run each break. No more than 2 penalties per set
(Score is Time)
Today is a tasty challenge!
Choose movements you can complete LARGE sets.
**Burpee Pull- Ups: NO REST between reps ="Unbroken"
RING ROWS→MAKE THEM CHALLENGING
3-5 minutes of easy cardio
2 Sets
1:00 Bench Stretch for Lats
1:00 Barbell Forearm Stretch)
*Rest as needed between sides, movements and sets.
3-4 sets
10 Dumbbell Bulgarian Split Squats @ RPE 8/10
20 Seated Dumbbell Calf Raise @ RPE 8/10
-rest 1:00 between sets-
