CrossFit RGTC- Reaching Greatness

🔵 WEDNESDAY — CC...SU! 🏃💨

Speed. Recovery. Repeat.

Wednesday is all about developing one of the most overlooked fitness skills:

🔥 The ability to recover quickly and perform again.

Before the workout, we'll spend time developing one of CrossFit's highest-skill movements:

⭕ Ring Muscle-Ups

Whether you're chasing your first muscle-up or refining your technique, we'll have progressions for every level.

Then it's time for:

🏃 400m Run Repeats
⏱️ Controlled Recovery
🔥 Consistent Effort

The goal isn't to win Round 1.

The goal is to run nearly the same pace every round and prove that your fitness can hold up when fatigue starts to build.

Expect:
✅ Muscle-up development
✅ Speed endurance
✅ Aerobic recovery
✅ Mental toughness

Fitness isn't built by one great effort.

Fitness is built by repeating great efforts.

See you Wednesday. 💙

🔵 TUESDAY — 2012 REGIONAL TEAM EVENT 2

👥 Grab a partner and take on a piece inspired by the 2012 CrossFit Regionals.

🚣 Row
🦵 Single-Leg Strength
🏋️ Heavy Hang Power Cleans

FOR TIME:

⚪ Competitor
1000m Row
25 Alternating Single-Leg Squats
15 Hang Power Cleans (225/135)

🔵 Performance
1000m Row
25 Alternating Single-Leg Squats
15 Hang Power Cleans (155/105)

🟢 Fitness
750m Row
25 Alternating Reverse Lunges
15 DB Hang Power Cleans

🔴 Strength / Support
2000m Bike
20 Weighted Low Box Step-Ups
15 DB Hang Power Cleans

The catch?

As soon as Partner 1 finishes the row, Partner 2 starts immediately.

No waiting.
No hiding.
Just hard work and teamwork.

🎯 Expect:
🔥 Elevated heart rates
🏋️ Heavy lifts
🤝 Partner accountability
⚡ Fast transitions

Choose a weight that's challenging but repeatable and come ready to compete.

🔵 MONDAY — STEAK & PUDDING 🥩🍮

We're kicking off the week with a little Functional Bodybuilding, a max-effort bike test, and a partner grinder.

🔥 Functional Bodybuilding Warm-Up
4 Rounds
:30 Work / :15 Rotate

💪 Crush Grip Curls
🚴 Bike
🔥 Push-Ups
🦵 KB Walking Lunges

Then...

🥩 STEAK

👥 Teams of 4–5

1:00 Max Calories on the Air Bike

One shot.
No pacing.
Empty the tank.

Track:
✅ Individual Score
✅ Team Total Calories

Then...

🍮 PUDDING

Partner AMRAP 10

📦 30" Burpee Box Get-Overs

Simple.
Brutal.
Fun.

This workout is all about:
⚡ effort
🤝 teamwork
🔥 energy
📈 chasing PRs

Come ready to sprint, cheer for your teammates, and start the week strong.

🔵 SATURDAY — TEAM AMRAP 25 🔥

Grab two teammates and get ready for one of the most fun workouts of the week.

👥 Teams of 3

🏃 400m Team Run

🏋️ 45 DB Bench Press
(split however you want)

📦 60 Box Step Overs

⚠️ While step overs are happening, one teammate must hold a dumbbell overhead.

🔔 75 KB Sumo Deadlift High Pulls

Then do it again.

This workout rewards:
✅ teamwork
✅ communication
✅ strategy
✅ continuous movement

The fastest teams won't necessarily be the strongest.

They'll be the teams that communicate, transition efficiently, and keep each other moving.

Bring your energy.
Bring your teammates.
Let's finish the week strong. 💙

🔵 FRIDAY — FRONT SQUAT LADDER

Tomorrow starts with a little fun before the barbell gets heavy... 😅

🎵 ROXANNE BURPEE WARM-UP 🎵

By popular demand (especially from @⁨Izabela Daguila⁩ and the evening crew), we're bringing back the Roxanne Challenge.

Every time Sting says **"Roxanne"**...
👉 YOU DO A BURPEE.

No complaints. No negotiations. Just burpees. 😂

Then we'll get into our workout:

🏋️ Front Squats
🔥 Burpees Over Bar

Every 2:30 for 5 rounds:

The reps go down.
The weight goes up.

The goal is to finish each round with enough time to recover before attacking the next one.

This workout rewards:
✅ smart pacing
✅ strong front rack positions
✅ quality movement
✅ confidence under heavier loads

Not every workout is about going faster.

Sometimes it's about staying composed while the bar gets heavier and your lungs are asking questions.

Come ready to squat, breathe, and maybe regret agreeing to Roxanne. 😆

See you Friday! 💙

🔵 THURSDAY — GRIP & ENGINE INTERVALS 🔥

Can you keep your output high when your grip starts to fade?

Tomorrow's workout is a station-based challenge designed to test:

🧗 Rope Climbs
💪 Farmer Carries
🏋️ Dumbbell Deadlifts
🚴 Bike Calories

Format:
4 Rounds

1:00 Work
:15 Rotate

The challenge isn't surviving one minute.

It's repeating quality effort for all four rounds.

Target Scores:
🔥 16+ Rope Climbs
🔥 60+ Shuttle Runs
🔥 80+ Deadlifts
🔥 60/48 Bike Calories

Expect:
✅ grip fatigue
✅ aerobic conditioning
✅ nonstop movement
✅ simple scoring
✅ plenty of opportunities to compete

The athletes who do best tomorrow won't sprint Round 1.

They'll stay consistent through Round 4.

EngineWork

🔵 WEDNESDAY — PARTNER ENGINE BUILDER 🚣🏃

Grab a partner and get ready to work.

Tomorrow is all about teamwork, pacing, and nonstop movement.

👥 Teams of 2

Continue until all distances are completed.

Score:
⏱️ Total Time
🏃 Total Shuttle Runs

The challenge:
How hard can you push without leaving your partner behind?

Expect:
✅ teamwork
✅ aerobic conditioning
✅ strategy
✅ continuous movement
✅ a little friendly competition

Plus, we'll kick things off with a fun partner rowing challenge and icebreaker before class starts.

Move well.
Communicate.
Compete.

🔵 TUESDAY — STRICT PULL-UPS + PUSH PRESS 💪

Strength.
Skill.
Sprint.

Tomorrow starts with a choice:

🤸 Handstand Skill Work
OR
🏋️ Strict Press Strength

Then we put it to the test.

AMRAP 7
Ascending Ladder:
1 Pull-Up + 1 Push Press
2 Pull-Ups + 2 Push Press
3 Pull-Ups + 3 Push Press
…and keep climbing.

This workout looks simple.

It isn't.

The first few rounds will feel easy.
The last few rounds will challenge your grip, shoulders, and determination.

The goal:
✅ full range of motion
✅ quality reps
✅ smart pacing
✅ no failed reps

Stay disciplined early and you'll be dangerous late.

🔵 MONDAY — STRENGTH + INTERVALS 🔥
We're kicking off the week with strength, barbell cycling, and gymnastics stamina.
🏋️ Deadlifts
📦 Box Jump Overs
⚡ Squat Cleans
💪 Toes-to-Bar
Strength:
5 Deadlifts
Every 2:00 x 4 Sets @ 70%
Then:
3 x AMRAP 3
Rest 3:00 Between Rounds
The challenge isn't winning Round 1.
The challenge is staying aggressive and repeatable through all three rounds.
Expect:
✅ strength development
✅ explosive movement
✅ gymnastics under fatigue
✅ built-in recovery
✅ opportunities to push the pace
Move fast.
Recover well.
Repeat.
MondayMotivation

🔵 FRIDAY — HERO WOD “BRIAN” Bike Interals workout is in honor of U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, who died on Aug. 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak Province, Afghanistan. 🇺🇸

Tomorrow’s workout combines:
🏋️ back squats
🧗 rope climbs
🚴 bike calories

with controlled pacing and repeatable intensity.

Every round starts on an 8-minute clock, allowing athletes to work hard while staying technical and controlled under fatigue.

The focus tomorrow is:
✅ movement quality
✅ rope efficiency
✅ smart pacing
✅ staying smooth under pressure

This should feel challenging and athletic — without turning into chaos or survival mode.

Book your class in advance and come ready to move.