Saturday Class Time at 8 AM
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For Time, With a Partner:
Sequence 1, 4 Rounds:
5 Power Cleans
10 Burpee Box Jump-Overs
15 Pull-Ups L3, 12 Reps L2
Then:
1000/900m Row
Sequence 2, 3 Rounds:
10 Power Cleans
10 Burpee Box Jump-Overs
12 Pull-Ups L3, 9 Reps L2
Then:
1000/900m Row
Sequence 3, 2 Rounds:
15 Power Cleans
10 Burpee Box Jump-Overs
9 Pull-Ups L3, 6 Reps L2
Goal Time 24 to 32 Minutes - Time Cap: 32:00
Score = Time
Power Cleans, : 185/125 L3, 155/105 L2
Power Cleans, : 155/105 L3, 135/105 L2
Power Cleans, : 135/95 L3, 115/75 L2
CrossFit Hot Springs
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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.
Friday 09-04-2026
Strength: Back Squat Every 3:00 x 4 Sets
Set 1: 8 Reps @ 67-72%, Set 2: 8 Reps @ 67-72%
Set 3: 8 Reps @ 67-72%, Set 4: 8 Reps @ 67-72%
Loading Notes
-All four sets live in the same 67-72% window; this is volume accumulation and time under tension, not a build to heavy.
-If bar speed slows or depth changes on set three, hold the load or drop slightly rather than fighting through it.
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WOD: For Time - 3 Rounds
300 M Run L1, 400 M Run L2 & L3
21 American Kettlebell Swings 35/18 L1, 44/26 L2, 53/35 L3
40ft Single Arm Overhead Walking Lunge (20ft Each/Arm)
Goal Time 10 to 13 Min - Time Cap 15 Min
* L1 can scale to Russian swings and front rack walking lunge if necessary.
Thursday 09-03-2026
STRENGTH: Bench Press - Every 2:00 x 5 Sets
Set 1: 7 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 3 Reps @ 80%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
Loading Notes:
Two wave loads of 7-5-3; load climbs within each wave and both waves top out at 80% on the set of 3.
Percentages are the plan for the day, the second wave is not the place to chase a heavier number.
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WOD: 16:00 EMOM
Minute 1: 12/9 Calorie Bike L1, 15/11 Cal L2, 18/13 Cal L3
Minute 2: 12/10 Beginner Pushups L1, 15/12 Pushups L2, 20/15 Reps L3
Minute 3: 20 Abmat Situps L1, 15 GHD Sit-Ups L2, 20 Reps L3
Minute 4: Rest
Score = Rounds Completed
GHD Sub: 20 Weighted Sit-Ups with Medball 20/14lb
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Extra/Optional/Accessories:
For Quality - 3 Sets:
:15-:20 Ring Support Hold
5/5/5 Prone Y/T/W (1-2 sec Pause on each rep)
:45 Sandbag Bear Hug Hold
Wednesday 09-02-2026
WEIGHTLIFTING: Power Clean + Front Squat + Power Clean
14:00 EMOM
Minute 1: 1 Power Clean + 2 Front Squats + 1 Power Clean
Minute 2: 3 Seated Box Jumps to High Box
For Load
Loading Notes:
Work at 70-80% of the 1RM Power Clean across the complex; open at the low end and build only if the reps stay touch and go.
Reps are meant to be touch and go today, the bar moves from Power Clean into Front Squats and back into a touch and go Power Clean.
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WOD: AMRAP, 3 Sets
Set 1: 1:00 at Each Station
Set 2: :45 at Each Station
Set 3: :30 at Each Station
Station 1: Deadlift 60% of 1RM L1, 185/125 L2, 225/155 L3
Station 2: Ring Rows or Banded Strict L1, Strict Pull-Up L2 & L3
Station 3: Squat Jumps L1, Box Jump L2 & L3 24/20"
Rest :30 after Each Station
So the flow is:
Set 1: 1:00 Deadlift → :30 Rest → 1:00 Strict Pull-Up → :30 Rest → 1:00 Box Jump → :30 Rest
Then repeat at :45 work/:30 rest, and finally :30 work/:30 rest.
Score = Total Reps
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Extra/Optional/Accessories:
For Quality - 3 Sets:
10-12 Dual Dumbbell Hammer Curls
8-10 Glute Ham Raises
:30 Weighted Sorenson Hold
Tuesday 09-01-2026
WOD: For Time
75 Single Unders L1, 40 Double-Unders L2, 50 Reps L3
30 Wall Balls 14/10 L1, 30 Reps 20/14 L2, 40 Reps L3
24 Med-Ball Box Step-Overs L1, 30 Reps L2 & L3 24/20"
14 Box Piked Pushups L1, Strict HSPU's L2, 20 Reps L3
150 Single Unders L1, 80 Double-Unders L2, 100 Reps L3
14 Box Piked Pushups L1, Strict HSPU's L2, 20 Reps L3
24 Med-Ball Box Step-Overs L1, 30 Reps L2 & L3
30 Wall Balls 14/10 L1, 30 Reps 20/14 L2, 40 Reps L3
75 Single Unders L1, 40 Double-Unders L2, 50 Reps L3
GOALS 13:00-17:00 Time Cap: 20:00
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Extra/Optional/Accessories
For Quality: 4 Sets
10/10 Standing Barbell Calf Raises
15-20 Seated Medball Knee Extensions
20 Empty Barbell Z-Press @ Controlled Tempo
Monday 08-31-2026
WEIGHTLIFTING: Power Sn**ch
12:00 EMOM
Minute 1: 3 Power Sn**ch @ 70-80%
Minute 2: 10-15 Toes to Bar
% of 1RM Power Sn**ch
Loading Notes
Reps are not touch and go today; reset the bar on the floor and reestablish position on every single. Open around 70% and build so the final two sets land closer to 80%, with the goal of clean, repeatable speed under the bar rather than a max effort.
Toes to bar volume is a technical choice, pick a rep number and variation you can hold across all six sets without breathing fatigue driving the set.
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WOD: Every 3:00 x 4 Sets
12/9 Calorie Row
8 Single Arm Devils Press (4/arm) 25/15 L1, 35/25 L2, 50/35 L3
6 Lateral Burpees over the Dumbbell L1, 8 Reps L2, 10 Reps L3
Score = Sum Total Time
Goal - Trying to finish each round in 2 minutes.
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Extra/Optional/Accessories
For Quality - 3 Sets:
6-8 DB Cuban Rotations
8/8 Three Point DB Row
:45 Weighted Forearm Plank
Saturday Class Time at 8 AM
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For Time, 3-Person Team
Station 1
Complete Both:
180 Wall Balls 20/14 L3, 14/10 L2
45 Wall Walks 10" L3, 35 Reps to 15" L2, 30" L3
Two athletes work simultaneously, one on each movement, while the third rests. Rotate as desired. Both movements must be completed before advancing to Station 2.
Into:
Station 2
Complete Both:
180 Box Jump-Overs 24/20"
180 American Kettlebell Swings 53/35 L3, 35/26 L2
Two athletes work simultaneously, one on each movement, while the third rests. Rotate as desired. Both movements must be completed to finish the workout.
Goal 18 to 24 Minutes - Time Cap: 27:00
Friday 08-27-2026
WEIGHTLIFTING: Clean and Jerk
Every 2:00 x 6 Sets
1 Clean Deadlift + 2 Low Hang Power Cleans + 1 Split Jerk
Pause 2 seconds in the catch of the Split Jerk before returning to center each set. % based on limiting movement. Start at 65% and build across the six sets as mechanics and confidence allow. The complex is designed to develop positional awareness in the pull and reinforce stability overhead, not to chase a heavy number.
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WOD: For Time
400/350 M Row L1, 500/450 M Row L2 & L3
12 Clean and Jerks 75/55 L1, 15 Reps 115/75 L2, 135/95 L3
400/350 M Row L1, 500/450 M Row L2 & L3
9 Clean and Jerks L1, 12 Reps L2 & L3
400/350 M Row L1, 500/450 M Row L2 & L3
6 Clean and Jerks L1, 9 Reps L2 & L3
Goal: 8 to 12 Min - Time Cap: 15:00
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Extra/Optional/Accessory:
For Quality - 4 Sets:
8/8 Single Arm DB Z-Press
8/8 DB Single Leg Romanian DL
150ft Sandbag Carry
Choice on Loads
Thursday 08-26-2026
GYMNASTICS SKILL: Strict Pull-Up
Every 1:30 x 6 Sets
Option A: 5 Weighted Strict Pull-Ups
Option B: Max Unbroken Set of Strict Pull-Ups (targeting 6+ reps)
Option C: 5 Jumping Pull-Up to Slow Eccentric
Athletes should self-select their option based on current pulling strength and where they are in their gymnastics development. Option A is for athletes with a confident strict pull-up and enough capacity to add load and still move cleanly across all six sets. Option B is for athletes building volume and consistency on unbroken strict pull-ups, where the goal is a repeatable big set each interval. Option C builds the pulling strength foundation through time under tension on the eccentric phase, which is where most of the structural adaptation happens. Every option should feel like quality work, not survival.
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WOD: Every 4:00 x 4 Sets
15 Abmat Situps L1, 12 GHD Sit-Ups L2, 15 Reps L3
150 M Run L1, 200 M Run L2 & L3
7/5 Push-Up Renegade Rows 25/15 L1, 8/6 Reps 35/25 L2, 10/7 Reps 50/35 L3
150 M Run L1, 200 M Run L2 & L3
Score = Average Time per Set
Goal - 3 Min per set
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Extra/Optional/Accessory:
For Quality: 3 Sets
10/10 Single Leg Hip Thrust, Moderate
:30 Hollow Hold
10/10 Three Point DB Row, Moderate, controlled tempo
Wednesday 08-26-2026
WOD: For Time - 2 Rounds:
200 Single Unders L1, 100 Double Unders L2, 150 Reps L3
100 Air Squats
50 Alternating Dumbbell Sn**ches 25/15 L1, 35/25 L2, 50/35 L3
GOALS 12:30-17:30 - Time Cap: 18:00
Score = Time
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Extra/Optional/Accessory:
For Quality: 3 Sets
8 Cuban Press
8-10 Weighted Maltese Raise
12 Wall Anterior Tibialis Raise
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Telephone
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 |