WOD Blog

Mon, Sep 4 2023

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)

230904 Labor Day 2023


(Time, Rx2, Rx3)
Rx/9-15-21-27 reps for time:
V-ups
DB thrusters (20/30 lb)
– Perform 10 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round.

Rx2/9-15-21-27 reps for time:
Tuck-ups
DB thrusters (15/20 lb)
– Perform 10 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round.

Rx3/9-12-15-18 reps for time:
Anchored sit-ups
DB thrusters (10/15 lb)
– Perform 6 shuttle runs (1 run = 25 ft down, 25 ft back) at the start of each round
-———————————————————
SCORE: Time tk comeple workout.
GOAL: 9:00-15:00.
Shuttle runs in 1:00-1:30.
Round of 9 thrusters unbroken, round of 15 in 1-2 sets, and rounds of 21 and 27 in 2-3 sets.
15+ V-ups/1:00 pace.

0% 0%

1st14:34 Rx2Julia P Mon, Sep 4, 2023
2nd14:45 Rebekah L Mon, Sep 4, 2023
1st15:00 Rx3Brad Mon, Sep 4, 2023

Josiah15:30 Rx
Julia P14:34 Rx2
15DB
Doug H15:50 Rx2
10DB, wall lying v-ups
Brad15:00 Rx3
3 ROUNDS complete, 12DB
Erica A16:39 Rx3
8DB, Wall lying v-ups
Rebekah L14:45
13 cal assault bike, V-ups, 20# DB thrusters
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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€

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

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