WOD Blog

Wed, Dec 13 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: Joanna
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

231213


(Rounds, Rx2, Rx3)
Rx
AMRAP 8:
4 front squats (125/185 lb)
3/4 strict pull-ups

Rx2/INTERMEDIATE
AMRAP 8:
4 front squats (95/135 lb)
2/3 strict pull-ups

Rx3/BEGINNER
AMRAP 8:
4 front squats (55/75 lb)
4 ring rows

SKILL WORK/Pre-workout:
6-5-4-3-2:
Front squats
– Take the bar from the floor
_________________________________________
INTENDED STIMULUS
5-10+ rounds.
Moderately heavy loading that allows athletes to go unbroken through all rounds.
Pull-up sets in :30 or less.

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1st9+4 Rx2Stacey Wed, Dec 13, 2023
2nd9 Rx3Whitney Wed, Dec 13, 2023
3rd8/#45 Rx3Sandie Wed, Dec 13, 2023
1st9+5 Rx2James L Wed, Dec 13, 2023
2nd7 Rx2Brad Wed, Dec 13, 2023

James L9+5 Rx2
115 lb
Stacey9+4 Rx2
Brad7 Rx2
115# BB
Whitney9 Rx3
Sandie8/#45 Rx3
Dasha8+4 Rx3
65#
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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€

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

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

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