WOD Blog

Wed, Jul 19 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:
260113 on Jan 13, 2026 (45 days ago)

CFG 2009 EVENT 5


(Time, Rx2, Rx3)
RX / 3 rounds for time:
30 wall-ball shots (14/20 lb)(9/10 ft)
30 low hang squat snatches (45/75 lb)
– Each snatch begins from below the knee.

Rx2 / 3 rounds for time:
20 wall-ball shots (14/20 lb)(9/10 ft)
20 low hang squat snatches (45/75 lb)

Rx3 / 3 rounds for time:
20 wall-ball shots (6/10 lb)(9/10 ft)
15 low hang power snatches (15/25 lb or PVC)
_______________________________________
SCORE: Time to complete workout.
GOAL: 2009 CrossFit Games event 5. The fastest time was 11:18.
Squatting redundancy.
When deciding on load, athletes should prioritize their ability to perform large sets of reps. At least 10 reps every time they pick up the ball and/or bar.

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1st18:07 RxStacey Wed, Jul 19, 2023
2nd17:33 Rx2Rebekah L Wed, Jul 19, 2023

Stacey18:07 Rx
Dragging a$$ this morning. Don't be like me. So many squat snatches.
Rebekah L17:33 Rx2
Rd 1 Rx, Rd 2: 30 WB 14/12#, 20 HSS; Rd 3: 30 WB 12#, 20 HSS
Ellen12:53 Rx3
1st 2 rounds was 4# MB, then 8# for 3rd. 15# BB
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

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€

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