WOD Blog

Wed, May 31 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
Happy Birthday: Brody S
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (68 days ago)

230531


(Time, Rx2, Rx3)
Rx / 5 rounds for time:
• 40 double-unders
• 30 box step-ups (20/24 in)
• 20 KB swings (35/53 lb)
Rx2 / 5 rounds for time:
• :30 double-under attempts
• 30 box step-ups (20/24 in)
• 20 KB swings (26/35 lb)
Rx3 / 5 rounds for time:
• :30 penguin hops
• 20 box step-ups (20/24 in)
• 10 Russian KB swings (26/35 lb)
SCORE: TOTAL TIME
GOAL: 12:00-18:00.
• This workout builds overall conditioning and stamina.
• Loading, volume, and complexity should allow for large sets. Try to push for at least one unbroken round.
• Adjust your speed on the box step-ups to keep moving and regain energy for the other two movements.
• Finish each set of KB swings in 2 sets or less.

100% 0%

1st15:11 RxStacey Wed, May 31, 2023

Stacey15:11 Rx
Rosie N20:02 Rx2
26#, tall singles
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

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

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 Iâ€