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:
260113 on Jan 13, 2026 (44 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.

0% 0%

1st9+4 Rx2Stacey Wed, Dec 13, 2023
2nd8/#45 Rx3Sandie Wed, Dec 13, 2023
3rd8+4 Rx3Dasha 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

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€

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

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