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!
Averaging 100-150g (women) or 120-180g (men) protein a day, do you come close to this number?
HEAVY CLEAN + JERK
Work to 85% OR RPE 8-9.
*If form looks good and you're feeling it, then build to a 1RM
The clean can be squat or power. Choose any shoulder-to-overhead that allows you to lift the most weight efficiently.
FREEDOM (RX):
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (115/75)
10 Front Rack Step Back Lunges (115/75)
(Scored by Rounds + Reps)
INDEPENDENCE (SX+):
10:00 AMRAP
5 Burpee Over Bar
5 Shoulder To Overhead (95/65)
10 Front Rack Step Back Lunges (95/65)
(KG conv: 42.5/30)
LIBERTY (SX):
10:00 AMRAP
5 Burpee over Bar
5 Push Press (light)
10 Single Dumbbell Step Back Lunges (light)
Adjust weights as needed for S2O and lunges
3-5 minutes of easy cardio
2 Sets
1:00 Frog Stretch
1:00 Foam Roller Angels
*Rest as needed between sides, movements and sets.
3-4 sets
10 Weighted Hip Thrust @ moderate weight
30 Seated Oblique Twists with Med Ball (each side)
-Rest 3:00 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.
Alternating Shoulder Flexion 1 min
Wall Triceps Stretch 1 min/side
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