WOD Blog

Wed, Nov 1 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
Happy Birthday: Brody B
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

231101


(Time, Rx2, Rx3)
RX
For time:
50-calorie bike
50 overhead squats (65/95 lb)
50 alternating DB snatches (35/50 lb)

Rx2/INTERMEDIATE
For time:
50 calorie bike
50 overhead squats (55/75 lb)
50 alternating DB snatches (20/35 lb)

Rx3/BEGINNER
For time:
40 calorie bike
40 overhead squats (35/55 lb)
40 alternating DB snatches (15/20 lb)

SKILL WORK
Pre-workout:
EMOM 6:
5 overhead squats
– From the floor.
– Build in load.
________________________________________
INTENDED STIMULUS
8:00-12:00.
This should be a sprint! Once a movement is done, there's no coming back to it.
Sub 4:00 bike. Sub 3:00 each on squats and snatches.
Lighter loading on the overhead squats and DB snatches.

0% 0%

1st10:50 RxStacey Wed, Nov 1, 2023
2nd11:26 Rx2Carly H Wed, Nov 1, 2023
3rd12:05 Rx2Dasha Wed, Nov 1, 2023
1st12:14 Rx2James L Wed, Nov 1, 2023
2nd12:24 Rx3Brad Wed, Nov 1, 2023

Stacey10:50 Rx
38 cal bike
Carly H11:26 Rx2
Dasha12:05 Rx2
800m row, 40# OHS, 20# DBS
James L12:14 Rx2
1000m Row, 65BB, 35 DB
Sandie11:06 Rx3
Row 800m, 15# OHS, 10# DBS
Brad12:24 Rx3
1000m, 55#bb, 20#DB. Scaling was whack
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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€

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

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