WOD Blog

Thu, Nov 2 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:
251105 - Diane on Nov 5, 2025 (67 days ago)

231102


(Time, Rx2, Rx3)
Rx
For time:
21-15-9:
Hang power cleans (95/135 lb)
15-12-9:
Strict handstand push-ups

Rx2/INTERMEDIATE
For time:
21-15-9:
Hang power cleans (75/115 lb)
12-9-6:
Strict handstand push-ups

Rx3/BEGINNER
For time:
21-15-9:
Hang power cleans (45/65 lb)
15-12-9:
Pike handstand push-ups

SKILL WORK
Post-workout:
On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.
________________________________________
INTENDED STIMULUS
8:00-12:00 depending on handstand push-up proficiency.
Some advanced athletes may go sub 6:00.
Hang power cleans should be in 1-2 sets every round.
Sets of 3+ on the strict handstand push-ups.

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1st7:40 RxCarly H Thu, Nov 2, 2023
2nd8:30 RxStacey Thu, Nov 2, 2023
3rd7:03 Rx3Dasha Thu, Nov 2, 2023
1st9:39 Rx2Brad Thu, Nov 2, 2023

Carly H7:40 Rx
50BB strict press
Stacey8:30 Rx
45BB strict
Josiah9:30 Rx
Joe F9:33 Rx
95BB strict press
Brad9:39 Rx2
115# BB, 65# seated strict press
Dasha7:03 Rx3
55# BB HPC, 35# BB strict press
Glen7:53 Rx3
75BB HPC, 45BB strict press
Doug H8:10 Rx3
55BB HPC, 25BB Steict press ,
Sandie10:40 Rx3
35BBPC, 30BB strict press
Joyce8:40
55# HPC 1.5 min handstand hold
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 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

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

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

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