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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.
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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.

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The Coaches

Meet The team

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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 - Sat, Jun 6
🌿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.
Question of the Day
Workout
All in the Family (AMRAP - Rounds and Reps)

FREEDOM (RX):
Teams of 3
25:00 AMRAP
Partner 1: 400m Run
Partner 2: AMRAP
10/8 Calorie Air Bike
5 Burpee Box Get Overs (48) (or 8 Burpee Box Get Overs @ 30/24)
Partner 3: Rest
-Rotate when Partner 1 finishes the 400m Run. The partner finishing run will go into the AMRAP and start where the previous partner finished. (Order: Run - AMRAP - Rest - Repeat)
(Scored by Total Rounds + Reps of the Bike/Burpee AMRAP)

INDEPENDENCE (SX):
Teams of 3
25:00 AMRAP
Partner 1: 400m Run
Partner 2: AMRAP
8/7 Calorie Air Bike
4 Burpee Box Get Overs (48) (or 8 Burpee Box Get Overs @ 30/24)
Partner 3: Rest

LIBERTY (SX):
Teams of 3
25:00 AMRAP
Partner 1: 200m Run
Partner 2: AMRAP
6/4 Calorie Air Bike
5 Up Downs + Box Step Up
Partner 3: Rest

Strength/Accessory
Mini Pump - Lower Pull (Time ↓ Shorter is Better)

4 sets
8 Dumbbell Deadlift @ RPE 9/10
8 GHD Nordic (Hamstring) Curl @ RPE 8/10
15 Dumbbell Glute Bridges @ RPE 8.5/10
8 Alternating Double DB Front Rack Step Back Lunges (each side) @ RPE 8.5/10
-rest 2:00-3:00 between sets-

Dumbbell Deadlift
GHD Nordic Hamstring Curl
----scale to: Nordic Hamstring Curl with Someone holding feet
----other scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
----or sub Seated Hamstring Curls
Dumbbell Glute Bridge
Alternating Double DB Step Back Lunges Front Rack

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.

Calf Stretch In Downward Facing Dog 1 min

Standing Quad Stretch 1 min/side

GOWOD Premium: Unlock better CrossFit performance with mobility routines personalized to your needs. Click the link below and use code MH20KEBD to receive 20% off.
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