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!
FREEDOM (RX):
30 Dumbbell Bench (50s/35s)
200 Double Unders
100ft Dumbbell Farmers Lunge (50s/35s)
-Rest until 10:00-
For Time:
2 Mile Run
(Scored by Time each set)
INDEPENDENCE (SX+):
30 Dumbbell Bench (35s/25s)
200 Double Unders*
100ft Dumbbell Farmers Lunge (35s/25s)
-Rest until 10:00-
2 Mile Run**
LIBERTY (SX):
30 Dumbbell Bench (light)
200 Single Unders ( or <200 Dubs)
50ft Single Dumbbell Lunge (light)
-Rest until 10:00-
1 Mile Run
*Mix and match Dubs and singles to meet 200 Reps (if needed)
**Mix and match run/bike/row for 2 miles (if needed)
3-5 minutes of easy cardio
2 Sets
1:00 Foot Smash w/Lacrosse Ball
1:00 Band Bicep Stretch
1:00 Open Book
*Rest as needed between sides, movements and sets.
3 sets
12 Seated Alternating Dumbbell Strict Press @ RPE 6/10 (reps are per side)
10 Tricep Dumbbell Kick Backs @ RPE 6/10
-rest 1:00 between sets-
Seated Alternating Dumbbell Strict Press - using kettlebells
Single Arm Tricep Kickbacks
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
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