WOD Blog

Mon, Nov 6 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: Lorie
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

231106


(Time, Rx2, Rx3)
Rx/4 rounds for time:
15 bar-facing burpees
15 front squats (85/115 lb)
75 single-unders

Rx2/INTERMEDIATE, 4rounds for time:
10 bar-facing burpees
15 front squats (65/95 lb)
50 single-unders

Rx3/BEGINNER, 4 rounds for time:
10 burpees
15 front squats (35/45 lb)
25 single-unders

SKILL WORK/Post workout:
EMOM 5:
5 strict ring dips
– Hold the bottom and top for :01 each.
—————————————————————
INTENDED STIMULUS
12:00-18:00.
Bar-facing burpees in 1:30 or less.
Front squats in 2 sets or less.
Single-unders in 1:00 or less.
Finish round 2 by 6:00.

0% 0%

1st13:16 Rx2Dasha Mon, Nov 6, 2023
2nd13:30 Rx3Danielle B Mon, Nov 6, 2023
3rd15:30 Rx3Sandie Mon, Nov 6, 2023
1st11:23 Rx2Derek Mon, Nov 6, 2023
2nd14:40 Rx2Brad Mon, Nov 6, 2023

Derek11:23 Rx2
Dasha13:16 Rx2
Brad14:40 Rx2
75# BB
Whitney12:23 Rx3
David Sk13:10 Rx3
Danielle B13:30 Rx3
45#BB
Sandie15:30 Rx3
Stacey12:46
RX REPS but 65# BB for FS. Too light, did the last round @ 85#
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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€

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

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

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