WOD Blog

Fri, Feb 9 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)

240209


(Time, Rx2, Rx3)
Rx
100 wall-ball shots (14/20 lb) (9/10 ft)
400-m run
200-ft DB overhead walking lunge (35/50 lb)
– Use one DB.

Rx2/INTERMEDIATE
80 wall-ball shots (14/20 lb) (9/10 ft)
400-m run
200-ft DB overhead walking lunge (25/35 lb)
– Use one DB.

Rx3/BEGINNER
50 wall-ball shots (8/10 lb) (9/10 ft)
400-m run
100-ft walking lunge

SKILL WORK/Pre-workout:
On a 6:00 running clock:
5-7 squat therapy reps
_______________________________________
INTENDED STIMULUS
8:00-13:00.
Wall-ball shots in sets of 10+ and 7:00 or less.
Run in 2:30 or less.
Lunges in 3:00 or less.
Use a single dumbbell for the overhead lunges and switch hands as often as needed.

0% 0%

1st15:43 RxStacey Fri, Feb 9, 2024
2nd13:05 Rx2Dasha Fri, Feb 9, 2024
3rd14:11 Rx3Danielle B Fri, Feb 9, 2024
1st14:30 Rx2Brad Fri, Feb 9, 2024

Stacey15:43 Rx
OH walking lunges took forevaaahhhhh
Dasha13:05 Rx2
12# wb, 20# db holding at side
Brad14:30 Rx2
80 20# WB kicked my butt. Did 20# DB for lunges, also rough
Whitney13:39 Rx3
100 wall balls, 200’ lunges
Danielle B14:11 Rx3
Rx2 #s row instead of running. Toilet sitting gunna be rough tomorrow!!
Sandie17:30 Rx3
80 wall balls/ 400 m run/ 200 m lunges with 10lbs
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

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


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

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