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’s the most drastic hair change you’ve ever made? Or one you’ve always wanted to try?
FREEDOM (RX):
JULY MONTHLY CHALLENGE
FOR TIME
1 Mile Run
(Score is Time)
-Rest Until 15:00 mark then complete Part 2-
INDEPENDENCE (SX+):
FOR TIME
1 Mile Run
-Rest Until 15:00 mark then complete Part 2-
LIBERTY (SX):
FOR TIME
800m Run
-Rest Until 15:00 mark then complete Part 2-
FREEDOM (RX):
15:00 AMRAP
5 Strict Pull Ups
10 Push Ups
15 Sit Ups
(Score is Rounds + Reps)
INDEPENDENCE (SX+):
15:00 AMRAP
4 Strict Pull Ups*
8 Push Ups*
12 Sit Ups
LIBERTY (SX):
15:00 AMRAP
6 Ring Rows (or Lat Pull Downs)**
10 Plate Floor Press (or Push Ups*)
12 Sit Ups
Pull Ups can be banded or strict
**Lat Pull Downs should be moderate/heavy
Push Ups can be elevated or hand release
NO KNEE PUSH UPS TODAY
3-5 minutes of easy cardio
2 Sets
1:00 Glute Smash
1:00 Frog Stretch
1:00 Pigeon Stretch
*Rest as needed between sides, movements and sets.
3-4 sets
8 Double DB Z-Press @ RPE 8/10
15 DB Front Raise @ RPE 9/10
-rest 1:00-1:30 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.
1 min Calf Stretch in Downward Facing Dog
1 min Active Bridge Stretc)
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.
