WOD Blog

Wed, Jan 17 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
Happy Birthday: Greg A

240117


(Time, Rx2, Rx3)
Rx
For time:
30-20-10:
Burpees
Chest-to-bar pull-ups
Alternating DB snatches (35/50 lb)

Rx2/INTERMEDIATE
For time:
30-20-10:
Burpees
Chin-over-bar pull-ups
Alternating DB snatches (20/35 lb)

Rx3/BEGINNER
For time:
21-15-9:
Burpees
Jumping pull-ups
Alternating DB snatches (10/15 lb)

Pre-workout
EMOM 6:
3 bar muscle-ups or transition drills
__________________________________________
INTENDED STIMULUS
8:00-15:00.
10+ burpee/minute pace.
Chest-to-bar pull-ups in sets of 5+ for most of the workout.
Dumbbell snatches in sets of 10+.
Round of 30 completed in 7:00 or less.

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1st14:55 Rx2Sandie Wed, Jan 17, 2024
2nd16:14 Rx2Dasha Wed, Jan 17, 2024
3rd14:05 Stacey Wed, Jan 17, 2024
1st15:33 Rx2Brad Wed, Jan 17, 2024

Elizabeth O12:48 Rx2
Jumping pull-ups, 25 lb snatches
Whitney13:10 Rx2
jumping C2B pull-ups
Sandie14:55 Rx2
30, 20, 10 jumping pull ups # 12 DB
Brad15:33 Rx2
15-12-9 for kipping pull-ups, 30# DB
Dasha16:14 Rx2
15-12-9 banded pull-ups, RX reps for burpees and snatches (20# DB)
Craig13:05 Rx3
Erica A14:30 Rx3
15# DB. Alternating step back burpees and regular. Banded pull ups
Stacey14:05
15-12-9 kipping pull ups, 35# DB, Rx reps for burpees and DB snatch. Holy heart rate 😳
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.9

36 reviews

Angela Acquistapace


a month ago

Coaching is phenomenal. Class sizes are small enough for individual help but large enough to be fun. Members are welcoming and encouraging. Programing is well planned and challenging for all levels.

Matthew Smith


10 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


8 months 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

Lorie Pinion


3 months ago

When you think of CrossFit you probably don't immediately think of a 40 year old soccer mom, I know I didn't. So when I won a free trial month for G-Theory at a Bingo fundraiser (is that not the most 40 year old thing you've ever heard?!) I thoug

GregAcq


a month ago

Casey, Dave and crew are all awesome coaches. Workout programming is next level and the gym community is friendly and supportive. Benchmark set!