WOD Blog

Tue, Dec 15 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

201215


(Time, Rx+, Rx2)
5 rounds
*10 Inverted Ring Rows
*10 Front-rack Lunges (Rx+135/95)(Rx 115/75)
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SCORE: Time to complete workout
GOAL: 5-8min Fast and punchy-choose a weight you can go unbroken. RR should be unbroken until round 4 and 5 into 2 sets.

Dumbbell Option: 5 rounds
*10 DB Renegade Rows (50/35)
*10 DB Front-rack Lunges

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1st7:12 RxStacey Tue, Dec 15, 2020
2nd6:36 Rx2Carly H Tue, Dec 15, 2020
3rd6:53 Rx2Julia P Tue, Dec 15, 2020

Zack B5:33 Rx
Ryan Van6:45 Rx
Justis7:12 Rx
105BB
Stacey7:12 Rx
Carly H6:36 Rx2
45BB
Marissa J6:43 Rx2
55BB
Julia P6:53 Rx2
55BB
Sara Mi7:30 Rx2
15BB-box squats, ring rows-knee hurt from fall outside of gym
Tamara D7:35 Rx2
55BB
Kenneth A7:56 Rx2
75BB-needs shoulder mobility badly-front rack non-existent
Kirsten8:20 Rx2
65BB
Colette9:14 Rx2
45BB
Josh R9:50 Rx2
15BB, 1st day
Kim Mu0:00
Cupped back-stretched-CrossOver Symmetry-mobility
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.9

36 reviews

Angela Acquistapace


a month ago

Coaching is phenomenal. Class sizes are small enough for individual help but large enough to be fun. Members are welcoming and encouraging. Programing is well planned and challenging for all levels.

Matthew Smith


10 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€

Lorie Pinion


3 months ago

When you think of CrossFit you probably don't immediately think of a 40 year old soccer mom, I know I didn't. So when I won a free trial month for G-Theory at a Bingo fundraiser (is that not the most 40 year old thing you've ever heard?!) I thoug

GregAcq


a month ago

Casey, Dave and crew are all awesome coaches. Workout programming is next level and the gym community is friendly and supportive. Benchmark set!

Stara Brost


2 months ago

G-theory CF has a great community and intelligent, top-notch Coaches who focus on form. Quality vs Quantity. They help me get back into my pre-baby shape. #Strong4Life