WOD Blog

Wed, Mar 24 2021

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)

210324


(Time, Rx+)
5 ROUNDS: (Perform 1 round every 3 min.)
*14 Parallette Pass-throughs
*100-m SA KB Front-rack Carry (Rx+70/35)(Rx52/35)
*14 Front Squats (Rx+185/135)(Rx155/105)
___________________________________
SCORE: Time to complete each interval (5 scores). Loads used.
GOAL:
The Pass-throughs should be at a difficulty where you can perform all 14 reps unbroken for 1-3 rounds, then in no more than 2 sets thereafter.
Carries: “power walk” and finish the 100 m in under 1 min.
The Front Squats: can move through each set unbroken at a moderate pace, but still burn the legs for reps 8-14.
WORK 2min, REST 1min is the GOAL. Adjust accordingly.

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1st1:33, 1:52, 2:13, 2:20, 2:22, 65BB Carly H Wed, Mar 24, 2021
2nd1:48, 1:48, 1:49, 2:03, 1:56, 25BB Danielle B Wed, Mar 24, 2021
3rd1:56, 2:07, 2:09, 2:18, 2:18, 55BB Julia P Wed, Mar 24, 2021

Arizona1:21, 1:28, 1:47, 1:49, 1:54, PVC
scaled
Katie Br1:24, 1:32, 1:49, 1:54, 1:53, PVC
scaled
Carly H1:33, 1:52, 2:13, 2:20, 2:22, 65BB
scaled
Jenny B1:38, 1:42, 1:58, 1:57, 2:11, PVC
scaled
Danielle B1:48, 1:48, 1:49, 2:03, 1:56, 25BB
scaled
Dawn A1:52, 1:56, 1:57, 1:58, 2:05, 55BB
scaled
Julia P1:56, 2:07, 2:09, 2:18, 2:18, 55BB
scaled
Colette1:58, 2:01, 2:03, 2:09, 2:14, 45BB
scaled
Dina S2:01, 1:57, 2:06, 2:17, 2:15, 35BB
scaled
Nancie2:02, 2:01, 2:03, 2:01, 2:06, 15BB
scaled
Cara2:04, 2:14, 2:14, 2:31, 2:45, 65BB
scaled
Kirsten2:11, 2:24, 2:39, 2:41, 2:34, 45BB
20KB, 55BB for 3 rounds, 45BB for last 2
Kim Mu2:16, 1:54, 1:54, 1:54, 1:58, 20 SADB 20
scaled
Jake K2:28, 2:36, 2:36, 2:50, 2:59, 115BB
scaled
Hailey G3:00, 3:00, 3:00, 3:00, 3:00, 95BB
scaled
Richard W3:00, 3:00, 3:00, 3:00, 3:00, 95BB
scaled
Stacey3:00 @ 105BB, 2:24, 2:25, 2:32, 2:37, 85BB
85# barbell, 20' boxes for Parallette pass thrus
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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

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


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 I

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