WOD Blog

Tue, Sep 25 2018

Mon, Jan 14, 2019 at 3:00pm DUNK TANK SIGNUP FOR G-THEORY CROSSFIT ON JANUARY 14
Sat, Oct 17, 2020 at 3:00pm End of Summer Backyard G-Theory BBQ
Sat, Aug 26, 2023 at 1:00pm G-Theory Summer Party
Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista
Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Happy Birthday: Jeanette P
Welcome: Stacey
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

CrossFit WOD 182509


(Rounds, Rx2)
(Rx)  15min AMRAP
    *12 Burpees
    *12 DB Goblet Squats (50/35 lb.)
    *12 Weighted Lateral Step-ups
______________________________________________________
(Rx2)
    *10 Burpees
    *10 DB Goblet Squats
    *10 Lateral Step-ups
______________________________________________________
SCORE: Rounds+reps

GOAL: 8-10 rounds
Keep the rounds consistent with a solid pace from the start to maintain 15 minutes. Best Rx athletes should ave 90-sec rounds (10 rounds).

100% 0%

1st4+33 RxStacey Tue, Sep 25, 2018

Dawn C6+34 Rx
26#GS/row 12cal
Margarita6+18 Rx
35#GS
Nat5+20 Rx
53#GS
Stacey4+33 Rx
35#/26#
Evan6+2 Rx2
35#
Mengil6+1 Rx2
53#GS
Seth5+28 Rx2
44#GS
Jessica Ga5+20 Rx2
18#kb 16in step-up
Amy P5+7 Rx2
18#GS
Amy L5+7 Rx2
18#GS
Jeanette (4+12 Rx2
20#/12#
Kim Mu4+7 Rx2
3x45# plates for squats + heel wedge
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

Kris Janssen


a year ago

Coach Ginger, owner of G-Theory, has literally changed my life. As a 66 year old woman, I entered Cross Fit with some trepidation. It didn't look like other gyms. There were no machines plugged into outlets and all around me were weights, barbel

Matthew Smith


a month ago

I’ve been part of a handful of gyms over the years, and G Theory CrossFit has been the best! The community is amazing, and whether you’re new or experienced, you instantly feel welcomed. It honestly feels like a family, which is something Iâ€

Claudia S


10 months ago

I heard about this gym while I was in physical therapy for a shoulder impingement. I quickly learned that it is through exercise and movement that injuries heal - not through non-movement. Ginger and all the excellent coaches provide alternative

Bradley Cavallo


a year ago

I've been doing CrossFit for about two years now and have tried out several different gyms. G-Theory is outstanding-- coaches are more attentive and knowledgeable about proper form and mobility than any other gyms I've tried. Lots of personal a

Kimberly Dougherty


7 years ago

I am a beginner at crossfit and was a bit scared about how things were going to go for me with it. I LOVE IT! Ginger is a great instructor. She cares about teaching the basics so you learn the proper forms. Everyone that I have met there is suppo