WOD Blog

Mon, Jan 8 2024

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:
251105 - Diane on Nov 5, 2025 (67 days ago)

240108


(Time, Rx2, Rx3)
Rx
3 rounds for time:
15 hang power snatches (65/95 lb)
15 chest-to-bar pull-ups

Rx2/INTERMEDIATE
3 rounds for time:
15 hang power snatches (55/75 lb)
15 pull-ups

Rx3/BEGINNER
3 rounds for time:
15 hang power snatches (35/45 lb)
15 jumping chest-to-bar pull-ups

SKILL WORK/Pre-workout
EMOM 8:
1 hang power snatch
1 high hang power snatch
– Build in load, but only as quality mechanics allow.
_________________________________________
INTENDED STIMULUS
Sub 10:00; advanced athletes push for sub 5:00.
Chest-to-bar pull-ups in 1-2 sets each round.
Hang power snatches in 1-2 sets each round, starting out unbroken.

0% 0%

1st9:28 Rx2Stacey Mon, Jan 8, 2024
2nd6:09 Rx3Whitney Mon, Jan 8, 2024
3rd7:55 Rx3Sandie Mon, Jan 8, 2024
1st12:40 Rx2Brad Mon, Jan 8, 2024

Josiah10:42 Rx
Chin over bar and C2B
Stacey9:28 Rx2
65#, chin over bar and jumping
Brad12:40 Rx2
Whitney6:09 Rx3
Sandie7:55 Rx3
25#
Danielle B8:05 Rx3
Elizabeth O7:14
55# BB, jumping PU
Craig7:55
65# BB, jumping PU
Ora8:02
25# BB, jumping PU
Joe F8:51
95#, jump pull-ups
Dasha8:59
55# BB, jumping PU and banded
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

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 Iâ€

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