WOD Blog

Tue, Nov 3 2020

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)

201103


(Time)
'KAREN' Sandwich:

*2 min. Side Plank – L
*150 Wall Balls (20/14 lb.)
*2 min. Side Plank – R
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SCORE: Time to complete workout.
GOAL: Get big sets of Wall Balls (15-20+) every time you pick up the MB.
Competetor: 4 sets of wall ball or less. 10-12min. Rx 20-30 reps / set. 12-14min.

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1st13:37 RxStacey Tue, Nov 3, 2020
2nd14:30 Julia P Tue, Nov 3, 2020
3rd15:00 Carly H Tue, Nov 3, 2020

Zack B10:40 Rx
25lb MB @ lower grey area
Stacey13:37 Rx
Colette13:00
4MB, front squats-worked form 2nd half of WOD-fought for front rack elbows in and below parallel
Dawn A13:25
6MB first time doing WALL BALL-great form!!!!! Well done!!
Josiah13:30
16MB
Kenneth A14:05
10MB, front squats-worked form 2nd half of WOD-fought for front rack elbows in and below parallel
Julia P14:30
10MB
Kim Mu14:43
8MB-stuggled with hip mobility-squats became more shallow-still restricted in back and upper thoracic
Victoria15:00
4MB 60 reps front squats-first day-no fuel-felt like puking-low energy-found squat!
Carly H15:00
timed out at 15:00 found wall ball form! 10MB
Nancie15:00
6MB 60 reps front squats, some experience in CF. Found squat.
Justis15:42
14MB
Kirsten16:40
12 lb
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 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

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€

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

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

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