CrossFit Hot Springs

CrossFit Hot Springs When you're ready for that eye opening experience of what true fitness is all about...come see us. "Constantly varied, high intensity...functional movement."

This is an athletic training facility...specifically...CrossFit. We train to be very capable at anything life can throw at us. We don't specialize.

07/28/2026

Wednesday 07-29-2026
STRENGTH: 10 Alternating Back Rack Reverse Lunges (5 Each side)
Every 2:30 x 4 Sets
Score = Average Load
Start around 40% of 1RM Back Squat and build gradually across all four sets, finishing at an 8/10 RPE. The loading should feel challenging and controlled throughout, never a grind. This block is part of our leg strength progression, giving athletes a variation week away from traditional squatting before circling back to a back squat test next Monday. Each rep demands a tall torso, a controlled step back, and a confident drive through the front heel to stand, and those standards should not erode as the load climbs.
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WOD: 10:00 AMRAP
50 Single Unders or 25 Double Unders L1, 50 DU's L2 & L3
15 Wall Balls 14/10 L1, 20 Reps 20/14 L2, 25 Reps L3
100ft Farmers Carry 35/26 L1, 53/35 L2, 70/53 L3
Score = Rounds + Reps

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Tuesday 07-28-2026STRENGTH: Bench Press - Every 2:30 x 4 SetsAll 4 Sets: 5 Reps @ 75% of 1RM Bench PressBetween each set...
07/28/2026

Tuesday 07-28-2026
STRENGTH: Bench Press - Every 2:30 x 4 Sets
All 4 Sets: 5 Reps @ 75% of 1RM Bench Press
Between each set: 5/5 Half Kneeling KB Rotational Chop and Lift
We are building some horizontal pressing volume here with moderate loading across all four sets, while the superset chop and lift adds rotational core control and extra shoulder stability work between each bench effort. The 75% loading should feel challenging but never a grind. Keep these intentional and controlled, not rushed. The 2:30 window allows for a smooth transition between movements and a full reset before the next set begins.
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WOD: 15:00 EMOM
Minute 1: 12/9 Calorie Row L1, 14/11 Cal L2, 16/13 Cal L3
Minute 2: 12 Abmat Situps L1, 14 GHD Sit-Ups L2, 16 Reps L3
Minute 3: 2 Wall Walks 30" L1, 3 Reps 20" L2, 10" L3
Minute 4: 16 Renegade Rows 25/15 L1, 35/25 L2, 50/35 L3
Minute 5: Rest
Score = Successful Rounds Completed
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Extra/Optional/Accessories
For Quality:
:15/:15 Ring Side Plank
10/10 Side Plank Banded Row
-then-
3 x 12 Weighted Russian Twists, Light to Moderate
-Rest 1:00-

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07/28/2026

Monday 07-27-2026
​WEIGHTLIFTING: Sn**ch - Every 2:00 x 6 Sets
Set 1: 3 Reps @ 70-75%, Set 2: 2 Reps @ 75-80%
Set 3: 1 Rep @ 80-85%, Set 4: 3 Reps @ 75-80%
Set 5: 2 Reps @ 80-85%, Set 6: 1 Rep @ 85-90%
We are working off an estimated or most recent 1RM Sn**ch for the day. These are wave loads designed to allow clean, consistent reps that build confidence and mechanical quality heading into a 1RM test in two weeks.
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WOD: 3:00 AMRAP
12/9 Calorie Bike L1, 15/11 Cal L2 & L3
8 Power Sn**ches 45/35 L1, 10 Reps 75/55 L2, 95/65 L3
Max Bar Facing Burpees
1:00 Rest b/t sets
Repeat Until 40 Bar Over (step) Burpees, 45 Bar Facing Burpees L2, 50 Reps L3 or 15:00 Time Cap
Time Cap: 15:00 (4 Rounds)
Score = Time to Complete 50 Bar Facing Burpees. If not completed 1 Rep = 1 Second added to 15:00 Time Clock.
You are trying to finish the Bike and Sn**ches in 1:30, to allow for time on the burpees.
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Extra/Optional/Accessories:
For Quality 3 Sets:
8/8 DB Suitcase Deficit Split Squat, Moderate
8/8 Rear Foot Elevated RDL, Moderate
3 Sets:
:20/:20 Single Leg Wall Sit @ Parallel

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07/25/2026

Saturday Class Time at 8 AM
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WOD: For Time, With a Partner
Station 1:
4 Rounds
4 Wall Walks 10-in
8 American Kettlebell Swings
12 Med-Ball Sit-Ups
Station 2:
7 Rounds
3 Deadlifts
4 Strict Handstand Push-Ups
One athlete starts on Station 1 while the other starts on Station 2. Both athletes work simultaneously, completing their respective stations independently. Once an athlete finishes their station, they move to the opposing station (only if the other athlete has completed their station) and complete it in full. Time stops when both partners have completed both stations.
Time Cap: 22:00
Score = Time
Med-Ball: 20/14
Deadlift: 315/205
Kettlebell: 70/53

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07/23/2026

Friday 07-24-2026
GYMNASTICS SKILL
Ring Muscle-Up
Ring Muscle Up Progressions
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For Time:
20 Hang Pwr Cleans 30 Power Cleans 75/55 L1, 115/75 L2, 135/95 L3
20 Kipping Knee Raises L1, 30 Toes-to-Bars
20 Box Step Ups L1 20", 30 Box Jumps 24/20 L2 & L3
15 Ring Dips + 15 Ring Rows (parallel) L2, Muscle-Ups L3
90 Single Unders L1, 60 Double Unders L2, 90 Reps L3
10 Thrusters L1, 15 Thrusters L2 & L3
20 Jumping Pullups L1, 30 Pull-Ups L2 & L3
20 Burpees 1, 30 Bar-Facing Burpees L2 & L3
20 Front Rack Lunges L1, 30 Reps L2 & L3
Goal Time 18 to 23 Min -- Time Cap - 25:00
Score = Time

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07/23/2026

Thursday 07-23-2026
WOD: For Time
1600 M Run L1, 2500 M L2, 3000 M L3
1000 M Row L1, 1500 M L2, 2000 M L3
800 M Run L1 & L2, 1000 M L3
Time Cap: 40:00
Score = Time
Goal: 30:00-35:00

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07/22/2026

Wednesday 07-22-2026
GYMNASTICS SKILL: Handstand Skill Medley
Spend 10-15 Minutes
Freestanding Handstand
Parallette Handstand Hold
Pirouettes
Handstand Box
This is time to have fun with different skills and work into different progressions on the day. For some athletes it is just a win to kick up against the wall and hold balance there. For others with high-level skills, this is the time to play with complexity.
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WOD: For Reps
5 Sets of 1:30 AMRAP:
12/ Cal Bike L1, 15/11 Cal L2 & L3
Max Dumbbell Bench Press in Remaining Time
Rest 1:30 Between Sets
Score = Total Dumbbell Bench Press Reps
Dumbbells: 30/20 L1, 35/25 L2, 50/35 L3
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Extra/Optional/Accessories:
For Quality: 3 Sets
20 Banded Tricep Extensions
10 Dual DB Chest Flys
20 Banded Bicep Curls

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07/22/2026

Tuesday 07-21-2026
WEIGHTLIFTING: Squat Clean Ladder
Every :40 x 12 Sets - 1 Squat Clean
Start at 60% of 1RM Squat Clean and increase 5-20lb each set, with the goal of finishing at 92-100% of 1RM by set 12. This is a direct pull from the 2012 CrossFit Games Squat Clean Ladder format, with a little change in moving to a :40 window rather than the :30 window, due to the changing of weights. The :40 interval is short, so athletes need to be strategic about load jumps from the very first set. Smaller jumps early preserve more options in the back half; athletes who go too aggressive in the first six sets will run out of room, or gas, before they reach a true daily max.
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STRENGTH: Front Squat - Every 2:00 x 6 Sets
Set 1: 7 Reps, Set 2: 5 Reps, Set 3: 3 Reps
Set 4: 7 Reps, Set 5: 5 Reps, Set 6: 3 Reps
Work at % of 5x5 Test
Set 1: 90%, Set 2: 95%, Set 3: 100%
Set 4: 95%, Set 5: 100%, Set 6: 105%
This is a loading progression off your 5x5 Front Squat Test. The math on this one averages out to about a 6x5 Front Squat at near your 5x5 Test numbers and is a volume loading progression that will be getting us ready going into our test week here in two weeks.
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Extra/Optional/Accessories:
For Quality: 3 Sets
9/9 Short Lever Copenhagen Side Plank Hip Tap
12/12 Standing Banded Hip Abduction
15-20 GHD Hip Extensions

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07/20/2026

Monday 07-20-2026
STRENGTH: Strict Press
Every 2:30 x 4 Sets
Set 1: 10 Reps @ 100% of 3x10 Strict Press Test
Set 2: 8 Reps, increasing load
Set 3: 6 Reps, increasing load
Set 4: 4 Reps, building to a heavy 4 for the day
This is a strict overhead pressing loading progression. The first set starts at the 3x10 test max, so it should feel challenging, but definitely doable. Athletes build meaningfully across all four sets, and the final set should represent a true heavy 4 for the day. There is no push press and no soft knees, so flex the quads, but and belly. Vertical bar path, rib cage down, glutes engaged.
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WOD: For Time - Every 5:00 x 3 Sets
2 Shuttle Runs (25ft/25ft) L1, 3 Runs L2 & L3
16 Wall Balls 14/10 L1, 18 Reps 20/14 L2, 20 Reps L3
8 Alternating Dumbbell Sn**ches 35/25 L1, 50/35 L2, 70/50 L3
2 Shuttle Runs (25ft/25ft) L1, 3 Runs L2 & L3
Score = Sum Total Time (time accumulated across all 3 working sets)
Goal should be unbroken WB's and DB's and moving fast on the shuttles. Try to finish in 2 min leaving plenty of time to recover before next set. (Yes, no pacing here. This is all out basically.)
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EXTRA/OPTIONAL/ACCESSORIES
For Quality: 4 Sets
10 Ring Face Pulls
50ft Reverse Sled Drag
10-15 Seated Barbell Calf Raises

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07/18/2026

Saturday Class Time at 8 AM
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Partner "Bradshaw" - For Time:
20 Rounds with a Partner (Relay Style):
3 Handstand Push-Ups L3 & L2, 3 Box Pike Handstand Pushups L1
6 Deadlifts 225/155 L3, 185/125 L2, 135/95 L1
12 Pull-Ups L3, 9 Reps L2, 12 Ring Rows or Banded Pullups L1
24 Double Unders L3, 18 Reps or 36 Singles L2, 24 Single Unders L1
Time Cap: 40:00
Score = Time
Relay Setup: One partner completes a full round on the floor while the other waits off to the side. After completing all four movements, partner 1 runs back and tags partner 2, who then moves to the floor to complete their round. A physical tag must occur before each new round begins. Partners alternate for all 20 rounds. (10/Each)
GOALS 32:00-36:00

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Address

500 Quapaw Avenue
Hot Springs, AR
71913

Opening Hours

Monday 5am - 9am
3pm - 7pm
Tuesday 5am - 9am
3pm - 7pm
Wednesday 5am - 9am
3pm - 7pm
Thursday 3pm - 6pm
Friday 5am - 9am
3pm - 7pm
Saturday 8am - 9am

Telephone

+15016096668

Website

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