WOD Blog

Wed, Sep 8 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:
251105 - Diane on Nov 5, 2025 (68 days ago)
210908COMP 210908

210908


(Time, Rx+, Rx2)
In the first 5 min. perform:
600-m Row
500-m Run

In the second 5 min. perform:
500-m Row
400-m Run
30 KB Swings (Rx+70/52)(Rx52/35)

In the third 5 min. perform:
400-m Row
300-m Run
40 Alt. DB Snatches (Rx+65/45)(Rx50/35)
______________________________________
Rx2
In the first 5 min. perform:
500-m Row
400-m Run

In the second 5 min. perform:
400-m Row
300-m Run
20 KB Swings

In the third 5 min. perform:
300-m Row
200-m Run
20 Alt. DB Snatches
_____________________________________
SCORE: Complete as prescribed. Note any modifications to wt or distance in notes.
GOAL: Finish each 5min interval of work with 30sec of rest remaining.

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Dawn C13:30 Rx2
35 lb kettle bell, 15 lb dbell, did extra 10 kettle bell swings and dbell snatches after ward
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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 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

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

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