WOD Blog

Fri, Apr 10 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:
260113 on Jan 13, 2026 (45 days ago)
FULLY LOADED 200410PARTIALLY LOADED 200410UNLOADED 200410

FULLY LOADED 200410


(Time)
(Rx) 4 Rounds
* The workout STARTS with 60 double-unders. Then start your C+J and Pull Ups.
*4 Power Clean and Jerk (heavy) (80% of
1RM)
*8 Strict Pull-up
(* Every 2 min. perform 60 Double-Unders) No longer than 45-60sec spent here.
___________________________________
SCORE: Time to complete workout.
GOAL: Top athletes 5-8 minutes and everyone else 10+/-min.
Today, we are going heavy again. But, not below parallel. This time, with a hinge, pull and push. The loading is left open ended for you to decide. Spend 10 minutes in prep working up to a heavy 4 rep power clean and jerk that you want to use for the Workout. The added double-unders will increase the skill level of the workout, as well as the cardiovascular challenge. Lifting heavy while breathing heavy is hard! It also creates a little mental challenge for you to figure out a strategy of how many rounds or reps you can get through before you need to perform the
double-unders.

100% 0%

1st9:49 Stacey Fri, Apr 10, 2020

Joshua S7:10
115BB, banded pull-ups (thick green), singles
Stacey9:49
30 dubs, 100# C&J, banded pull ups
Eli S11:12
6 Rounds, 8 burpee to bar, 16 shoulder taps, 10 box jumps
Ezra11:36
6 Rounds, 8 burpee to bar, 16 shoulder taps, 10 box jumps
Isaac S11:45
6 Rounds, 8 burpee to bar, 16 shoulder taps, 10 box jumps
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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€

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

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

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