WOD Blog

Mon, Dec 16 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 191216CrossFit FUNDAMENTALS DAY 4

CrossFit 191216


(Rounds, Rx2)
(Rx)  AMRAP 18 min.
    *6 Hang Power Snatches (115/75 lb.)
    *12 Deadlifts
    *1 TGU with Kettle Bell (53/35)
*Each round, add one more TGU.
____________________________________
(Rx2)  AMRAP 18 min.
    *6 Hang Power Snatches
    *12 Deadlifts
    *1 TGU
*Each round, add one more TGU.
____________________________________
SCORE:
Rounds + reps completed in 18 min.
GOAL:  10+rounds

The goal is to keep a steady pace for the full 18 min. It will be difficult not to go out too hard because of the light loads and low reps for the TGU, as long as you stay relaxed it will help to keep the speed at bay.
The fatigue will probably set in after Round 6 or so. At this point you will be at 6 TGU so your round times will increase a lot. You will start with 30-45-sec. rounds, then slowly move to 1 min.-90-sec. rounds as the TGU increase.

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1st5+20 RxStacey Mon, Dec 16, 2019

Stacey5+20 Rx
Kimmie7+12 Rx2
10KB TGU pressed up to side plank focussing on lat engagement, 20BB HPS-pressing out, 65BB elevated Deads-form is bttr!
Eric J7+8 Rx2
26KB, 65BB (need to increase speed through the hips-still too slow on both HPS and Deads)
Allison T6+23 Rx2
18KB, 55BB (form is awesome) low left lumbar is tweaked
Madison6+22 Rx2
35KB, 75BB (Receiving overhead with butt tuck-shoulder mobility)
Kim Mu6 Rx2
20KB, 45BB (struggled overhead-pressing out)
Katherine5+22 Rx2
13KB, 35BB HPS (pressing out), 65BB Deads-form bad again-bending everywhere
Katy5+22 Rx2
20KB, 55BB (rocked HSP and Deads)-speed and form is good!
Kenneth A5+20 Rx2
20KB, 75BB (quick learner-started with bad form-much improved by end of WOD)
Tracy K5+8 Rx2
13KB, TGU pressed up to side plank position-35BB HPS(pressing out), 65BB Deads
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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€

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