WOD Blog

Thu, Oct 14 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)

211014


(Time, Rx+, Rx2)
Rx+/Rx
1k Row
30 Parallette Heel Taps
15 Turkish Get-ups (Rx+50/35)(Rx40/25)
With the remaining time in 15 min., perform AMRAP Bar Muscle-ups
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Rx2
1k Row
30 Parallette Heel Taps
15 Alt. Turkish Get-ups
With the remaining time in 15 min., perform AMRAP Jumping Chest-to-bar Pull-ups
_____________________________________
SCORE: Time to complete workout.
Reset the clock for the 5min AMRAP finisher.
GOAL: 10min on the wod leaving 4-5 min. for Bar Muscle-ups. Bar Muscle-up ninjas should try and complete 30 reps. Everyone else should use a modification that allows them to complete 2-3 reps at a time and aim to get 15-20 reps of their scale.

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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

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€

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