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

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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1st13:10 Rx2Whitney Wed, Jan 17, 2024
2nd14:55 Rx2Sandie Wed, Jan 17, 2024
3rd16:14 Rx2Dasha 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)

4.8

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€

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


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