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:
260113 on Jan 13, 2026 (45 days ago)

201103


(Time)
'KAREN' Sandwich:

*2 min. Side Plank – L
*150 Wall Balls (20/14 lb.)
*2 min. Side Plank – R
___________________________________
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

32 reviews

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

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

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

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