WOD Blog

Mon, Jun 7 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)

FULLY LOADED JACKIE 200504


(Time)
'JACKIE'
*1k Row
*50 Thrusters (45/35lbs)
*30 Pull-ups
___________________________________
SCORE: Time to complete workout
GOAL: 10-15min for most. Top game athletes sub 6min.
Jackie uniquely combines monostructural with a light load and gymnastics to create a brilliant stimulus that depletes oxygen supplies rather quickly. It is a sprint, with the intensity emphasis placed on your strengths. For some that is a fast row and others that means a fast thruster/pull-up combo.
Row: Steady Hard Pace
Thrusters: Should be an unbroken set - big psychological game.
Pull Ups: Push, but have to be smart-plug through in big sets. No more than 3 sets.

100% 0%
Planned: Mon,Jun7,2021 Tue,Mar16,2021 Mon,May4,2020
TodayAll Time

Jake K9:04 Rx
Stacey9:05 Rx
* Slight rower malfuction
Justis9:26 Rx
Dan M9:48 Rx
Gaven10:03 Rx
Josiah12:46 Rx
Carly H10:07
Jumping pull ups
Julia P10:10
scaled
Nancie10:18
15lb, banded
Kim Mu11:28
Banded and ring rpws
Matt B12:15
35BB,800m,30,30ring rows
Porter12:56
35BB
Danielle B13:40
15lb, ring row
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

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

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