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:
260113 on Jan 13, 2026 (44 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

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

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

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