WOD Blog

Thu, Dec 5 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:
251105 - Diane on Nov 5, 2025 (68 days ago)
CrossFit 191205 THURSDAYCrossFit Lunch Crunch 191205

CrossFit 191205 THURSDAY


(Reps)
(Rx)
    *3 min. Russian KB Swings (53/35)
       *2 min. Box Jump Overs (24/20)
       *2 min. MB Bear Hug Step-ups (20/14)
      *2 min. Box Jump Overs
    *3 min. Russian KB Swings
____________________________________
SCORE:  Total number of reps completed throughout the entire 16 min.

GOAL:  
Today is about moving and grooving. The Russian KB Swings will start things out with a bit of a hamstring/grip burn. The cycle time is fast on this movement, so fatigue will inevitably set in quickly. Choose a KB weight so you can perform sets of 20-30 at a time.

Movement Classification: Hinge, Jump, Pull, Unilateral Squat
Workout Priority: Time
Workout Duration: Medium

0% 0%


kenneth r313 Rx
20', 16MB
Allison T247 Rx
Madison237 Rx
44KB
Tamara D296
26KB, 12', 12MB
Kim Mu274
26KB, 8'J-overs, 10MB 16' step ups
Lauren Sw255
13KB, 11', 10MB
Hannah D194
26KB, 16', 12MB
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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€

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