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:
260113 on Jan 13, 2026 (44 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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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)

4.8

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€

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

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

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