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 most quoted movie/s?
Warm-up (All Levels):
Complete 2 rounds of:
20 Scap Pull Ups
5 Strict Pull Ups OR 5 Ring Rows
+
WORKOUT
Level 1:
6-8 minutes to work up to 1 set of Max Unbroken Assisted Pull Up
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
*Set up where the bar is at chest height when standing. These are toe-assisted pull-ups.
*We will retest at the end of the cycle.
Level 2:
6-8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
Level 3:
6-8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up
*Recommended rest would be about 90 seconds between attempts.
You can use a dumbbell between your legs or attach weights to a belt.
FREEDOM (RX):
16:00 AMRAP
16/13 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks (185/125)
(Scored by Rounds + Reps)
INDEPENDENCE (SX+):
16:00 AMRAP
14/11 Calorie Row
7 Lateral Burpee Over Bar
2 Clean and Jerks (155/105)
LIBERTY (SX):
16:00 AMRAP
10/8 Calorie Row
6 Lateral Burpee Over Bar
4 Clean and Jerks (95/65)
Stay focused on core activation.
Change weight of C&Js to meet stimulus of moderate→heavy
3-5 minutes of easy cardio
2 Sets
1:00 Scorpion Stretch
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
3-4 sets
10 Ring Push Ups (or go to RPE 8/10 - leaving 2 reps in the tank each set)
10 Dumbbell Rollovers @ RPE 8/10
-rest 1:30-2:00 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.
Pigeon 1 min/side
As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.
