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!
How would you rate your quality of sleep last night?
1-super light, hardly anything good
10-deep and restorative
Every 2:00 x 4 sets
2 Deadlifts @ 80–85% OR RPE 8
FREEDOM (RX):
Every 1:00 (20:00)
Odd: 15/12 Calorie Row
Even: 15 Abmat Sit Ups
(Scored by Completion)
INDEPENDENCE (SX+):
Every 1:00 (20:00)
Odd: 12/10 Calorie Row
Even: 12 Abmat Sit Ups
LIBERTY (SX):
Every 1:00 (20:00)
Odd: 10/8 Calorie Row
Even: 10 Abmat Sit Ups
Need more? Add some weight to the situps or swap for GHDs
3-5 minutes of easy cardio
2 Sets
1:00 Banded Hip Internal Rotations
1:00 Forearm Smash
1:00 Seal Stretch
*Rest as needed between sides, movements and sets.
3-4 sets
10 DB Spider Curls @ moderate weight – maintain quality
10 Tricep Dips @ moderate weight – maintain quality
-rest 1:00 between sets-
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.
Roll Over To V Sit 1 min
Active Bridge Reach 1 min
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