WOD Blog

Wed, Feb 14 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

240214


(Weight, Rx2, Rx3)
Rx
EMOM 10:
1 thruster

– Rest 3:00

1 set for reps:
Thrusters at 60%
– Use 60% of the EMOM 1-rep-max.

Rx2/INTERMEDIATE
Same as Rx’d

Rx3/BEGINNER
EMOM 10:
3 thrusters

– Rest 3:00

AMRAP 1:
Max-rep thrusters (35/45 lb)
_______________________________________
INTENDED STIMULUS
Heavy day relative to each athlete's capacity.
Increase loading across as many reps as possible.
Start around 50-60% of 1-rep-max thruster.
Complete 10+ reps in the final set.
Encourage beginners to use a lighter load in order to practice and develop sound mechanics prior to adding intensity.

0% 0%

1st120 RxRebekah L Wed, Feb 14, 2024
2nd115 RxDasha Wed, Feb 14, 2024
Stacey Wed, Feb 14, 2024
3rd107 RxCarly H Wed, Feb 14, 2024
1st215- 20@135 RxDave L Wed, Feb 14, 2024
2nd150 RxBrad Wed, Feb 14, 2024

Dave L215- 20@135 Rx
Brad150 Rx
#75 x 15
Rebekah L120 Rx
23 reps at 75#
Stacey115 Rx
21 unbroken @ 70#
Dasha115 Rx
10 sad weak reps @ 70#
Carly H107 Rx
15 max truster 67#
Malina29 Rx
19#@19
Dina O12 Rx
8# unbroken 20
Danielle B58# Rx2
35# @ 13
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.9

36 reviews

GregAcq


a month ago

Casey, Dave and crew are all awesome coaches. Workout programming is next level and the gym community is friendly and supportive. Benchmark set!

Loren Schneider


8 months 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

Angela Acquistapace


a month ago

Coaching is phenomenal. Class sizes are small enough for individual help but large enough to be fun. Members are welcoming and encouraging. Programing is well planned and challenging for all levels.

Lorie Pinion


3 months ago

When you think of CrossFit you probably don't immediately think of a 40 year old soccer mom, I know I didn't. So when I won a free trial month for G-Theory at a Bingo fundraiser (is that not the most 40 year old thing you've ever heard?!) I thoug

Matthew Smith


10 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€