WOD Blog

Wed, Aug 14 2019

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
Most Recent Benchmark:
260113 on Jan 13, 2026 (45 days ago)

CrossFit 190814 Wednesday


(Rounds, Rx2)
(Rx)
4 Rounds (Rest 1 min. between each) AMRAP 4 min.
   *3 HSPU
   *5 Plate V-ups (10/5 lb.)
   *7 Power Cleans (95/65 lb.)
_________________________________________
(Rx2)
4 Rounds (Rest 1 min. between each) AMRAP 4 min.
   *3 Pike HSPU
   *5 Tuck-ups
   *7 Power Cleans
__________________________________________
SCORE:
Total rounds and reps across the entire 4 rounds.
GOAL:
Perform around 1 round per minute. (16rounds)

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1st15+21 RxStacey Wed, Aug 14, 2019

Stacey15+21 Rx
1abmat HSPU
Amy H15+12 Rx
35BB HPC (pulling early-lost form when fatigued) HSPU looked amazing
Kelsey W14+12 Rx
65BB back squats - day 1! Awesome job all around!
Sarah N14+10 Rx
65BB Back Squats from rack
Ann Stanf12+29 Rx
35BB HPC (form improved towards end of WOD when standing in front of)
Doni12+10 Rx
35BB HPC
Rita12+9 Rx
35BB HPC (needs help to refine form, pulling early)
Katherine12+7 Rx
55BB BS from rack, weak at bottom-can't get close to parallel-air squat can
Marc12+4 Rx
75BB, Slow hips-especially receiving the bar-butt tucking-jumping method makes sense
Kim Mu12+3 Rx
55BB HPC, HSwall rocks+kick up attempts, struggled with V-ups a bit
Kendall11+20 Rx
65BB HPC
Eric J11+8 Rx
75BB, pulled from ground Slow hips-especially receiving the bar
Amy P8+17 Rx2
15BB(elevated HPC)-reverse curling-pulling-bound down, 2 wall walks
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 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

Loren Schneider


3 weeks ago

G-Theory CrossFit is the kind of gym where you can tell people genuinely care. The coaching is thoughtful and approachable, with clear explanations and intentional scaling options so everyone can train hard at their own level. The workouts are ch

Claudia S


12 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

Matthew Smith


2 months 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€

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