WOD Blog

Fri, Feb 2 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: Donald
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

240202


(Time, Rx2, Rx3)
Rx
5 rounds for time:
25 KB swings (35/53 lb)
10 chest-to-bar pull-ups

Rx2/INTERMEDIATE
5 rounds for time:
25 KB swings (35/53 lbs)
10 kipping pull-ups

Rx3/BEGINNER
5 rounds for time:
25 KB swings (18/26 lb)
10 jumping chest-to-bar pull-ups

SKILL WORK/Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.
_______________________________________
INTENDED STIMULUS
9:00-12:00; sub 7:00 for advanced athletes.
Fast, unbroken kettlebell swing sets.
Chest-to-bar pull-ups in no more than 2 sets and in 1:00 or less each round with minimal rest.
High degree of grip and bicep fatigue in the later rounds.
COACHING GOALS

0% 0%

1st11:59 Rx2Dasha Fri, Feb 2, 2024
1st12:10 Rx2Brad Fri, Feb 2, 2024

Joe F10:45 jumping pull-ups Rx
Dasha11:59 Rx2
26# kb, banded kipping pull-ups - forearms on fire!
Brad12:10 Rx2
Dropped from 35# to 26# after Round 2
Whitney9:56 Rx3
22lb KB
Craig10:10 Rx3
35#kb jumping c2b pullups
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€

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

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

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