WOD Blog

Sat, Mar 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
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

240302


(Rounds, Rx2, Rx3)
Rx
With a partner, complete as many rounds as possible in 18 minutes of:
20 thrusters (95/135 lb)
400-m run
– Run together; split thrusters as needed.

Rx2/INTERMEDIATE
With a partner, complete as many rounds as possible in 18 minutes of:
20 thrusters (65/95 lb)
400-m run
– Run together; split thrusters as needed.

Rx3/BEGINNER
With a partner, complete as many rounds as possible in 18 minutes of:
20 thrusters (35/45 lb)
400-m run
– Split thrusters and run as needed.

ALTERNATE WORKOUT/At-home option:
With a partner, complete as many rounds as possible in 18 minutes of:
30 dumbbell thrusters (35/50 lb or heavier)
400-meter run
– Run together and split thrusters as needed.
– Use two dumbbells.

Run substitutions | 800/1,000-meter C2 Bike, 900/1,250-meter Assault or Echo Bike, 400/500-meter row or Ski-erg.

SKILL WORK/Pre-workout
EMOM 8:
2 front squats
– Build to a heavy set of 2 reps.
_______________________________________
INTENDED STIMULUS
4-6+ rounds.
Thrusters in sets of 3+.
Runs in 2:30 or less.

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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

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


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