WOD Blog

Sat, Mar 21 2020

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 (67 days ago)
CF AT HOME 200321CrossFit 200321 DB FRAN

CF AT HOME 200321


(Weight)
SET A TIMER for 60second (1min) intervals and repeat each movement 5 ROUNDS. Your rest between each minute is how long it takes you to hit reset on your watch.

MINUTE 1: 10 Air Squats+PLANK + 20
Shoulder Taps
MINUTE 2: 15 SMALL OBJECT Front
Squats+5 Push Ups
MINUTE 3: 10 SMALL OBJECT
THRUSTERS
(front squat+plus thrust to
overhead)
MINUTE 4: 8 WOMAN MAKERS with small
objects (burpees with small
objects in each hand
____________________________________
SCORE: Note the objects you used for this workout and a guestimate of how much the objects weighed. POST pictures/videos and results on GTCF Facebook page as well as here.

Find two objects that you can use in your house that are the same so you can feel balanced. The objects should simulate a dumbbell and if you are concerned about weight, find something that is roughly 10-15lb. This is a high cardio workout. Have fun with it. You can lengthen the time to 90seconds if 60seconds isn't long enough. You will be a fire breathing dragon today... :)

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Joshua S35lb front squat- 2 12lb KB thrusters- 8lb burp Rx
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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

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

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€