WOD Blog

Wed, Jan 24 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)

240124


(Time, Rx2, Rx3)
Rx
5 rounds for time:
50 double-unders
10 power snatches (95/135 lb)

Rx2/INTERMEDIATE
5 rounds for time:
30 double-unders
8 power snatches (75/115 lb)

Rx3/BEGINNER
5 rounds for time:
25 single-unders
6 power snatches (35/45 lb)

SKILL WORK/Pre-workout:
Every 2:00 for 5 rounds:
3 power snatches
_______________________________________
INTENDED STIMULUS
6:00-10:00; advanced athletes can go sub-6:00.
Double-unders in 5 or fewer sets, ideally unbroken.
Power snatches in under 1:30 per round; advanced athletes closer to :30.
Snatch-focused day; reduce movement complexity and double-under volume as needed.

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1st4:45 Rx3Whitney Wed, Jan 24, 2024
2nd11:30 Rx3Sandie Wed, Jan 24, 2024
3rd9:23 Stacey Wed, Jan 24, 2024
1st12:10 RxDavid L Wed, Jan 24, 2024
2nd12:35 Rx2Brad Wed, Jan 24, 2024

David L12:10 Rx
Joe F9:38 Rx2
50 singles
Brad12:35 Rx2
50 singles, 85#
Whitney4:45 Rx3
missed the stimulus, need to do light weights but higher rep scheme
Sandie11:30 Rx3
RX3 weight/50 jump ropes/8 snatches
Stacey9:23
50 dubs, 8 PS @ 75#
Dasha10:33
50 singles, 10 snatches @55#
Rebekah L11:38
50 DUs, 8 PS at 75#
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