CrossFit RGTC- Reaching Greatness

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CrossFit RGTC- Reaching Greatness Reaching Greatness Through CrossFit helps you set the blueprint for your goals in more than just fit
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🔥 FRIDAY — DIANE BENCHMARKA classic CrossFit test of strength, gymnastics, and pacing.21-15-9🏋️ Deadlifts🤸 Handstand Pus...
10/23/2026

🔥 FRIDAY — DIANE BENCHMARK

A classic CrossFit test of strength, gymnastics, and pacing.

21-15-9
🏋️ Deadlifts
🤸 Handstand Push-Ups

🎯 Target: 3–10 minutes

The goal is not to come out reckless. Choose a deadlift load you can move safely and a handstand push-up option you can repeat without hitting failure.

Pacing
- Keep the first deadlift round to 3 sets or fewer
- Break HSPU before reps turn into grinders
- Get into Round 2 by about the 4:00 mark
- Push the final round hard
Different tracks available for every level, including DB pressing options.

🔥 THURSDAY — SHUTTLES + PULL-UPS + DB STEP-UPSAMRAP 12- Shuttle Runs- Chest-to-Bar / Pull-Up Variation- Double-DB Step-U...
10/23/2026

🔥 THURSDAY — SHUTTLES + PULL-UPS + DB STEP-UPS
AMRAP 12
- Shuttle Runs
- Chest-to-Bar / Pull-Up Variation
- Double-DB Step-Ups
🎯 Target: 3–6 rounds
This one is all about steady movement and grip management.
Pacing
- Keep the shuttle runs controlled and under 1:00
- Break pull-ups before your grip starts to fail
- Keep step-ups smooth and consistent with no more than 1–2 breaks
- Don’t sprint Round 1 and spend the rest of the workout recovering
After the AMRAP, we’ll finish with:
💪 Seated Cable Lat Pulldowns
🏋️ Plate Good Mornings
Choose the right track, stay moving, and build your pace across the 12 minutes. 💚

🔥 WEDNESDAY — HEAVY FRONT SQUAT + CORE + BIKEMidweek strength day.Every 4:00 × 5 Sets🏋️ Heavy Front Squats🧱 Side Plank W...
10/23/2026

🔥 WEDNESDAY — HEAVY FRONT SQUAT + CORE + BIKE
Midweek strength day.
Every 4:00 × 5 Sets
🏋️ Heavy Front Squats
🧱 Side Plank Work
🚴 Short Bike Sprint
🎯 Goal: build to a heavy set of 3 while keeping squat mechanics sharp and the accessory work controlled.
Expect:
- Heavy front-rack strength
- Midline stability
- Short, hard conditioning
- Plenty of recovery to keep the squats strong
The squat is the priority. Build smart, move well, and finish heavy. 💚

🔥 TUESDAY — TOES-TO-BAR + BURPEESTomorrow starts with handstand skill work, then finishes with a fast gymnastics conditi...
10/20/2026

🔥 TUESDAY — TOES-TO-BAR + BURPEES
Tomorrow starts with handstand skill work, then finishes with a fast gymnastics conditioning piece.
10 Rounds for Time
- Toes-to-Bar / Core Variation
- Burpees to Target
🎯 Goal: keep the gymnastics repeatable, manage your grip, and keep the burpee pace moving from start to finish.
Before the workout:
🤸 Handstand Walk practice
🧱 Wall Walks
💪 Overhead Carry options
🧗 Toes-to-Bar skill work
Tracks available for every level.
Target: 15–18 minutes
Skill first. Then move fast. 💚

🔥 MONDAY — ROW + HANG POWER CLEAN INTERVALSWe’re kicking off the week with hard rowing + fast barbell cycling.5 Sets- Ha...
10/19/2026

🔥 MONDAY — ROW + HANG POWER CLEAN INTERVALS
We’re kicking off the week with hard rowing + fast barbell cycling.
5 Sets
- Hard Row
- Max Hang Power Cleans
- Rest
- Repeat
🎯 Goal: finish the row quickly enough to leave :45+ on the bar, then hang on for 10–15 cleans per set.
Expect:
🚣 Hard repeatable row efforts
🏋️ Hang power clean cycling
💪 Grip endurance
🧠 Pacing under fatigue
We’ll also start class with a partner rowing game to warm up technique, meet someone new, and build some energy before the workout.
Fast row. Quick transition. Hang onto the bar. 💚

👻 FRIDAY — “THE GHOST” BENCHMARKWe’re closing the week with a classic conditioning test:6 Rounds- 1:00 Row for Calories-...
10/17/2026

👻 FRIDAY — “THE GHOST” BENCHMARK
We’re closing the week with a classic conditioning test:
6 Rounds
- 1:00 Row for Calories
- 1:00 Burpees
- 1:00 Double-Unders
- 1:00 Rest
🎯 Goal: treat every minute like its own event and keep your output as consistent as possible across all 6 rounds.
This one is all about:
🚣 Engine
🔥 Burpee stamina
🪢 Jump-rope efficiency
🧠 Pacing under fatigue
Multiple tracks available, including singles, step-back burpees, and bike options.
Don’t win Round 1. Win the workout. 💚

🔥 THURSDAY — PUSH JERK + SHUTTLES + SIT-UPSTomorrow is a mix of heavy pressing, fast conditioning, and midline work.Ever...
10/15/2026

🔥 THURSDAY — PUSH JERK + SHUTTLES + SIT-UPS
Tomorrow is a mix of heavy pressing, fast conditioning, and midline work.
Every 5:00 × 5 Sets
⚪ Competitor / 🔵 Performance
- 5 Push Jerks
- 20 Shuttle Runs
- 30 AbMat Sit-Ups
🟢 Fitness
- 5 Push Presses
- 20 Shuttle Runs
- 30 AbMat Sit-Ups
🔴 Strength / Support
- 10 DB Bench Press
- 12/8 Cal Bike Sprint
- 30 AbMat Sit-Ups
🎯 Goal: make the strength work count, then move fast enough through the conditioning to earn solid recovery before the next round.
Heavy. Fast. Repeatable.
See you Thursday. 💚

🔥 WEDNESDAY — STRICT PULL-UPS + HEAVY LUNGESWednesday brings a strength-endurance test with a little skill work built in...
10/13/2026

🔥 WEDNESDAY — STRICT PULL-UPS + HEAVY LUNGES
Wednesday brings a strength-endurance test with a little skill work built in.
First up:
🤸 Turkish Get-Up Skill + 5-Minute Test
Then:
For Time
- Strict Pull-Ups
- Every 10 reps: Front-Rack Step-Back Lunges
🎯 Goal:
- Start pull-ups in solid sets
- Keep the lunges heavy but technically clean
- Avoid early failure
- Move with control, not panic
Tracks available for every level, including banded pull-ups, ring rows, goblet lunges, and supported options.
Strong pulling. Heavy legs. Controlled effort. 💚🔵 https://www.youtube.com/watch?v=0bWRPC49-KI&t=5s

Address

701 Sh***un Road
Sunrise, FL
33326

Opening Hours

Monday 5:30am - 10:30am
3:15pm - 9pm
Tuesday 5:30am - 10:30am
3:15pm - 9pm
Wednesday 5:30am - 10:30am
3:15pm - 9pm
Thursday 5:30am - 10:30am
3:15pm - 9pm
Friday 5:30am - 10:30am
4pm - 7pm
Saturday 8am - 11am

Telephone

+19543843128

Website

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