WOD Blog

Tue, Feb 28 2023

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 (67 days ago)

230228


(Time, Rx2, Rx3)
For time:
• Rx42/60 calorie row (Rx2, 30/42)(Rx3, 21/30)
then…
• 21-15-9-3:
• Rx Toes-to-bars / Rx2 Knee-to-armpits/ Rx3 Hanging knee raises
• DB box step-ups (20/24 in) (Rx35/50)(Rx2,16/20” 20/35)(Rx3,12/16”, 10/15)
• Alternating DB snatches
then…
• 42/60 cal row (Rx2, 30/42)(Rx3, 21/30)
– Use a single DB for step-ups and DB snatches.
________________________________________
SCORE: Time to complete workout.
GOAL: 11-17min

0% 0%

1st19:40 RxStacey Tue, Feb 28, 2023
2nd16:06 Rx2Rebekah L Tue, Feb 28, 2023

Stacey19:40 Rx
3 minute bike for buy-in/out (~25cals)
Rebekah L16:06 Rx2
42 cal row, T2B, 20#/16” step up, 30# DB snatch
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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

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

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