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:
260113 on Jan 13, 2026 (44 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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1st11:30 Rx3Sandie Wed, Jan 24, 2024
2nd9:23 Stacey Wed, Jan 24, 2024
3rd10:33 Dasha 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

32 reviews

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

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

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€

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