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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.
REQUEST A CLASS PASS
SIGN THE WAIVER

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.

DOWNLOAD WODIFY
DOWNLOAD WODIFY

The Coaches

Meet The team

BECOME

A MEMBER
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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 - Wed, Jun 10
Wekiva Island this Sat 8-5!

***Please consider switching payment to ACH to save Wodify fees. Just edit your payment type in Wodify.

🌿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.
Warm-up
Warm Up

Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–4:00
2 Rounds
4 Lunge Matrix (each side)
8 Banded Good Mornings
8 Single Dumbbell Suitcase Deadlifts (each/light)
4:00–7:00
2 Rounds
10 Sit-Ups
1 Zombie Rope Climb (or 5 Ring Rows)
2 Empty Bar Slow Motion Deadlifts (8-10 seconds to the top, 8-10 seconds back to the bottom)

Workout Prep:
1 Round @ 60–70%
4 GHDs or V-Ups
1 Rope Climb or 2 Pull-Ups

Strength
Deadlift (Weight)

Build to a 3RM Deadlift

Workout
Brothers Gotta Hug (Time ↓ Shorter is Better)

FREEDOM (RX):
10 rounds
12 GHDs (or V-Ups)
1 Rope Climb (or 3 Strict Pull Ups)
(Scored by Time)

INDEPENDENCE (Intermediate):
10 rounds
10 GHDs (or V-Ups)
1 Rope Climb (or 3 Strict Pull Ups)

LIBERTY (Beginner):
10 rounds
12 Sit Ups
1 Zombie Rope Climb (or 5 Ring Rows)

Cool Down
Cool Down

3-5 minutes of easy cardio

2 Sets
1:00 Leaning Tricep Stretch
1:00 Frog Stretch
*Rest as needed between sides, movements and sets.

Leaning Tricep Stretch
Frog Stretch

Optional Accessory (Checkmark)

3-4 sets
10 Ring Row w/ Feet Elevated (or go to RPE 8/10 - leaving 2 reps in the tank each set)
10 Alternating Dumbbell Hammer Curls @ RPE 8/10
-rest 1:30-2:00 between sets-

Ring Row - Feet Elevated
Dumbbell Alternating Hammer Curls

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.

Roll Over To V Sit 1 min

Active Bridge Reach 1 min

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.