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
Welcome: Whitney
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (68 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
2nd12:23 Rx3Whitney Mon, Nov 6, 2023
3rd13:30 Rx3Danielle B 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

31 reviews

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


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€

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

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