CrossFit RGTC- Reaching Greatness

09/22/2026

🏋️ WEDNESDAY — SN**CH COMPLEX + CORE CHALLENGE

Midweek is about quality lifting, control, and smart pacing.

7 Sets
Hang Power Sn**ch

Overhead Squat
Hang Squat Sn**ch

Performance, Fitness, and Strength athletes will also choose between:

💪 Pallof Presses for core stability
or
🚴 Bike Calories for controlled conditioning

Competitors stay focused on the sn**ch complex and building load.

The goal:
✅ Move well before adding weight
✅ Stay strong overhead
✅ Keep the accessory work controlled
✅ Finish each set ready for the next

Heavy is relative. Quality is the standard.

09/22/2026

🔥 TUESDAY — MONEY MAKER 🔥
Tuesday is about stamina, control, and staying consistent.
4 Rounds For Time
🦵 Walking Lunges
💪 Ring Dips / Bench Dips
Performance, Fitness, Strength, and Competitor options available.
The goal is simple:
✅ Keep the lunges steady
✅ Choose a dip variation you can control
✅ Scale before movement quality breaks down
This one will test your legs, upper-body pushing endurance, and your ability to keep moving when the burn starts.
Finish strong, then we’ll bring everyone back together for some mobility and recovery before you leave. 💚💙

09/21/2026

09/18/2026

🔥 FRIDAY — SERVICE CUP 3 🔥

Friday brings a two-part test:

PART A — 15:00
🪢 Double-Unders / Singles
🏋️ Clean & Jerks

PART B — 3:00
💥 Build to a heavy 1-rep Clean & Jerk

The challenge is to move fast enough through Part A to earn recovery, then turn around and lift heavy under fatigue.

🎯 Fast rope
🎯 Efficient barbell cycling
🎯 Heavy lift only if earned

Performance, Fitness, Strength, and Competitor options available.

Come ready to breathe hard, move well, and finish heavy. 💚

09/17/2026

🔥 THURSDAY — SERVICE CUP 2 🔥

Thursday is all about lunges + gymnastics, with the difficulty building as the workout goes.

🏋️ Back-Rack Step-Back Lunges
💪 Pull-Ups / Jumping Pull-Ups
🏋️ Front-Rack Step-Back Lunges
🔥 Chest-to-Bar / Ring Rows
🏋️ Overhead Step-Back Lunges
🚀 Max reps on your hardest pulling variation

AMRAP 8

The goal is to stay smooth early, manage your grip, and keep enough in the tank to reach the final section.

We’ll also hit this week’s B***y Challenge before the workout:

🍑 Heel-Elevated Goblet Squats
🍑 Side Leg Lifts
🍑 Tabletop Kickbacks

Performance, Fitness, Strength, and Competitor options available.

Come ready to move well and earn every rep. 💚

09/15/2026

🔥 Wednesday’s Workout

Tomorrow we’re starting with some handstand skill work, then moving into a fast 10-minute conditioning piece:

🤸 Handstand Walk / Handstand Skill
🔥 Sit-Ups
🚣 Row Calories

🎯 Goal: 4–7 rounds with quick transitions and a pace you can hold from start to finish.

We’ll wrap up with the Core Challenge:
🍎 Hollow Holds + Arch Holds

Performance, Fitness, Strength, and Competitor options available.

See you Wednesday! 💚

09/14/2026

🔥 TUESDAY — SERVICE CUP 1 🔥

Tuesday is a partner grind built around wall balls, box work, and staying mentally tough.

👥 Performance + Fitness — Partners
Work together through:

🏀 Wall Balls
📦 Box Jump-Overs / Step-Overs
🏀 Wall Balls
🎯 Med-Ball Box Step-Overs
🏀 Wall Balls
🔥 Burpee Box Jump-Overs

25-minute cap

Competitors will take on the official Service Cup version individually, while Strength athletes will use a controlled partner variation.

The goal: keep moving, switch before failure, and chip away at the work from start to finish.

Performance, Fitness, Strength, and Competitor options available. 💚

09/14/2026

🔥 MONDAY — RUN / ROW + BENCH PRESS + ABC ARMS 🔥

We’re starting the week with a mix of engine + strength.

🏃 Run or Sled
🏋️ Bench Press
💪 DB Bent-Over Rows

Performance and Fitness will work through 5 rounds every 4:00, while Competitors will take on a 1-mile run + 5RM Bench Press.

And yes, the DB rows count toward this week’s A = Arms challenge.

🎯 Move well, build heavy, and keep enough recovery to make every bench set count.

Performance, Fitness, Strength, and Competitor options available. 💚