WOD Blog

Sat, Feb 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
Happy Birthday: Zach W
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

240224


(Time, Rx2, Rx3)
Rx
5 rounds for time with a partner:
20 pull-ups
30 wall-ball shots (14/20 lb) (9/10 ft)
400-m run
– Divide pull-ups and wall-ball shots evenly, and run together.

Rx2/INTERMEDIATE
Same as RX’d

Rx3/BEGINNER
5 rounds for time with a partner:
20 jumping pull-ups
20 wall-ball shots (8/10 lb) (9/10 ft)
200-m run
– Divide pull-ups and wall-ball shots evenly, and run together.

ALTERNATE WORKOUT
At-home option:
5 rounds for time with a partner:
20 double-dumbbell bent-over rows (35/50 lb)
30 single-dumbbell thrusters (35/50 lb)
400-meter run
– Divide rows and thrusters evenly, and run together.

Run substitutions | 800/1,000-meter C2 Bike, 900/1,250-meter Assault or Echo Bike, 400/500-meter row or Ski-erg.
______________________________________
INTENDED STIMULUS
18:00-25:00.
Pull-ups in :40-1:00.
Wall-ball shots in 1:00-1:30.
Runs in 1:45-2:15.

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530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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

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

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