Above and Beyond CrossFit

Above and Beyond CrossFit Above and Beyond Crossfit isn't just a gym, it's a community of common people with an uncommon will to succeed.
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Join the largest CrossFit gym
in Little Rock where fitness and a great community collide.

06/13/2026

Holy Schnikes! (AMRAP - Reps)
FREEDOM (RX):
Teams of 2
5 sets (each/1:1)
3:00 AMRAP
500/450m Row
Max Double Unders in Remaining Time
(Scored by total Reps)

INDEPENDENCE (Intermediate):
No Change to Workout

LIBERTY (Beginner):
Teams of 2
5 sets (each/1:1)
3:00 AMRAP
300/250m Row
Max Single Unders in Remaining Time

06/11/2026

It’s Called Reading (Time)
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)
(KG conv: 52.5/35)

INDEPENDENCE (Intermediate):
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
(KG conv: 42.5/25)

LIBERTY (Beginner):
200m Run
20 Dumbbell Bench Press (light)
3 Inchworms
200m Run
20 Dumbbell Bench Press (light)
3 Inchworms
200m Run
15 Dumbbell Bench Press (light)
3 Inchworms
200m Run
10 Dumbbell Bench Press (light)
3 Inchworms

06/10/2026

Deadlift (1 x 3)
Deadlift
Build to a 3RM Deadlift

Brothers Gotta Hug (Time)
FREEDOM (RX):
10 rounds
12 GHDs (or V-Ups)
1 Rope Climb (or 3 Strict Pull Ups)
(Scored by Time)

INDEPENDENCE (Intermediate):
10 rounds
10 GHDs (or V-Ups)
1 Rope Climb (or 3 Strict Pull Ups)

LIBERTY (Beginner):
10 rounds
12 Sit Ups
1 Zombie Rope Climb (or 5 Ring Rows)

06/09/2026

Gymnastics (Strict Pull Up) (Checkmark)
Warm-up (All Levels):
Complete 2 rounds of:
20 Scap Pull Ups
5 Strict Pull Ups OR 5 Ring Rows
+
WORKOUT

Level 1:
6-8 minutes to work up to 1 set of Max Unbroken Assisted Pull Up
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
*Set up where the bar is at chest height when standing. These are toe-assisted pull-ups.
*We will retest at the end of the cycle.

Level 2:
6-8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set

Level 3:
6-8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up
*Recommended rest would be about 90 seconds between attempts.
You can use a dumbbell between your legs or attach weights to a belt.

That’s Gonna Leave a Mark (AMRAP - Rounds and Reps)
FREEDOM (RX):
16:00 AMRAP
16/13 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks (185/125)
(Scored by Rounds + Reps)
(KG conv: 85/57.5)

INDEPENDENCE (Intermediate):
16:00 AMRAP
14/11 Calorie Row
7 Lateral Burpee Over Bar
2 Clean and Jerks (155/105)
(KG conv: 70/47.5)

LIBERTY (Beginner):
16:00 AMRAP
10/8 Calorie Row
6 Up Downs
4 Dumbbell Clean and Jerks (light)

06/08/2026

Back Squat (1 x 3)
Back Squat
Build to a 3RM Back Squat

Fat Guy in a Little Coat (2 rounds for time ↓ shorter is better)
FREEDOM (RX):
21-15-9
Calorie Air Bike
Goblet Squats (50/35)
Women’s Calories (16-12-8)
-rest until the 8:00 mark-
45/36 Calorie Air Bike
45 Goblet Squats (50/35)
(Scored by Time)
(KG conv: 22.5/15)

INDEPENDENCE (Intermediate):
16-12-9
Calorie Air Bike
Goblet Squats (35/25)
Women’s Calories (13-10-7)
-rest until the 8:00 mark-
36/30 Calorie Air Bike
36 Goblet Squats (35/25)
(KG conv: 15/10)

LIBERTY (Beginner):
12-10-8
Calorie Air Bike
Goblet Squats (light)
Women’s Calories (10-8-6)
-rest until the 8:00 mark-
30/24 Calorie Air Bike
30 Goblet Squats (light)

WEDNESDAY. JUNE 3, 2026FREEDOM (RX):Every 1:00 (12:00)45 seconds Max Burpees Over Bar15 second Rest(Score is Total Reps)...
06/03/2026

WEDNESDAY. JUNE 3, 2026

FREEDOM (RX):
Every 1:00 (12:00)
45 seconds Max Burpees Over Bar
15 second Rest
(Score is Total Reps)

INDEPENDENCE (Intermediate):
Every 1:00 (12:00)
45 seconds Max Burpees Over Bar
15 second Rest
(Score is Total Reps)

LIBERTY (Beginner):
Every 1:00 (12:00)
45 seconds Max Up Down
15 second Rest
(Score is Total Reps)

Followed by Randy: 75 power snatches for time (75:55)

TUESDAY, JUNE 2nd, 2026FREEDOM (RX):30 Back Squats (135/95)45 Chest to Bar30 Back Squats (135/95)15 Bar Muscle Ups 30 Ba...
06/02/2026

TUESDAY, JUNE 2nd, 2026

FREEDOM (RX):
30 Back Squats (135/95)
45 Chest to Bar
30 Back Squats (135/95)
15 Bar Muscle Ups
30 Back Squats (135/95)
(Scored by Time)
(KG conv: 60/42.5)
* Barbell is from the floor, not rack

INDEPENDENCE (Intermediate):
30 Back Squats (115/80)
30 Chest to Bar
30 Back Squats (115/80)
10 Bar Muscle Ups (or 20 Chest to Bar)
30 Back Squats (115/80)
(KG conv: 52.5/35)

LIBERTY (Beginner):
30 Dumbbell Front Squats (light)
30 Ring Rows
30 Dumbbell Front Squats (light)
30 Jumping Pull Ups
30 Dumbbell Front Squats (light)

Address

1020 E Capitol Avenue
Little Rock, AR
72202

Opening Hours

Monday 5am - 8pm
Tuesday 5am - 8pm
Wednesday 5am - 8pm
Thursday 5am - 8pm
Friday 5am - 8pm
Saturday 5am - 8pm
Sunday 8am - 8pm

Telephone

+5016053367

Website

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