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:
260113 on Jan 13, 2026 (44 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
2nd7:55 Rx3Sandie Mon, Jan 8, 2024
3rd8:05 Rx3Danielle B 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

32 reviews

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

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€

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

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

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