WOD Blog

Thu, Dec 7 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)

231207


(Time, Rx2, Rx3)
Rx
For time:
30 KB step-ups (53/70 lb) (20 in)
30 toes-to-bars
22/30-calorie row
30 strict handstand push-ups
22/30-calorie row
30 toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder.

Rx2/INTERMEDIATE
For time:
30 KB step-ups (35/53 lb) (20 in)
30 toes-to-bars
22/30-calorie row
15 strict handstand push-ups
22/30-calorie row
30 toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder.

Rx3/BEGINNER
For time:
20 KB step-ups (18/26 lb) (20 in)
20 kipping knee raises
15/20-calorie row
20 pike push-ups
15/20-calorie row
20 kipping knee raises
20 KB step-ups
– Hold the KB on the shoulder.
_______________________________________
INTENDED STIMULUS
11:00-17:00.
Step-ups in 1:30-2:30 and 3 sets or less.
Toes-to-bars in 1:00-2:30 and 6 sets or less.
Rows in 1:30-2:30.
Strict handstand push-ups in 1:30-3:00 and sets of 3 reps or more.

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1st14:30 Carly H Thu, Dec 7, 2023
2nd15:05 Stacey Thu, Dec 7, 2023
1st16:08 James L Thu, Dec 7, 2023

Glen16:28 Rx
44KB
Doug H18:38 Rx
53KB
Cameron T18:38 Rx
2x35KB
Ellen16:57 Rx2
26KB, 10”
Carly H14:30
20# Kb, hanging knee raises, pike knee pu
Stacey15:05
Kipping knee raises, 20# DB step ups
James L16:08
Kipping knee raises and elev. Pike press, 44 KB
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 I

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


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

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

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