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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 - Thu, Jun 11
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.
Question of the Day

What's helpful to someone who has a job and their new boss is wildly inexperienced?

Workout
It's Called Reading (Time ↓ Shorter is Better)

FREEDOM (RX):

400m Run

25 Bench Press (115/75)

5 Wall Walks

400m Run

20 Bench Press (115/75)

5 Wall Walks

400m Run

15 Bench Press (115/75)

5 Wall Walks

400m Run

10 Bench Press (115/75)

5 Wall Walks

(Scored by Time)

INDEPENDENCE (SX):

400m Run

25 Bench Press (95/55)

4 Wall Walks

400m Run

20 Bench Press (95/55)

4 Wall Walks

400m Run

15 Bench Press (95/55)

4 Wall Walks

400m Run

10 Bench Press (95/55)

4 Wall Walks

LIBERTY (Beginner):

200m Run

20 Bench Press (45/35)

3 Inchworms (or 1 wall walk)

200m Run

20 Bench Press (45/35)

3 Inchworms (or 1 wall walk)

200m Run

15 Bench Press (45/35)

3 Inchworms (or 1 wall walk)

200m Run

10 Bench Press (45/35)

3 Inchworms (or 1 wall walk)

Mix and match reps and distance to meet stimulus

STAY TIGHT ON BENCH AND WALL WALKS

Stay relaxed and tall on the run

Cool Down
Cool Down (Time ↓ Shorter is Better)

3-5 minutes of easy cardio

2 Sets
1:00 Toe Elevated Knee Over Toe Stretch
1:00 Banded Quadruped Rotations
*Rest as needed between sides, movements and sets.

Toe Elevated Knee Over Toe Stretch
Banded Quadruped Rotations

Optional Accessory (Checkmark)

3-4 sets
10 Single Leg Weighted Hip Thrust (each side) @ RPE 8/10
10 Dumbbell Death March (each side) @ RPE 8/10
-rest 1:00-1:30 between sets-

Dumbbell Single Leg Hip Thrusts
Dumbbell Death March

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

Shoulders Global 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.