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
Happy Birthday: Alex W
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 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

31 reviews

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

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 I

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

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