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!
Any carbs you avoid or dislike?
POWER SNATCH
Build to 80–85% OR RPE 8-9 and complete 3 Singles at that weight.
Rest 60-90 seconds between singles.
Choose a piece of equipment to be your "buddy”
You will take it everywhere, perform reps with chosen “buddy”
so choos wisely
(Equipment choices available in class only)
12:00 AMRAP
FREEDOM (RX):
200m Run or 500m Bike
6 Burpee to Over Head
60ft Bear Crawl
6 Box Step Overs (24/20)
6 Broad Jumps
INDEPENDENCE (SX+):
No Change to Workout
LIBERTY (SX):
100m Run or 400m Bike
6 Burpee to Over Head
60ft Bear Crawl
6 Box Step Overs (20/16)
6 Broad Leaps
Workout inspired by one of OTown's most consistent and admired athletes, here to celebrate his birthday and all he gives to all his communities!
3-5 minutes of easy cardio
2 Sets
1:00 Seated QL Stretch
1:00 Pigeon Stretch
1:00 Band Wrist Mobilization
*Rest as needed between sides, movements and sets.
3-4 sets
10 Band Assisted Strict Chin Ups (just enough band to stay Unbroken) (supinated grip) (lighter band than last time is goal)
-rest 30 secs-
10 Incline Bench Chest Supported Rows @ RPE 7/10
-rest 1:00 between sets-
Banded Strict Pull Ups (supinated grip)
Double DB Incline Row
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.
Standing Quad Stretch 1 min/side
Reverse Table 1 min
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