WOD Blog

Wed, Mar 6 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: Casey S
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

240306


(Time, Rx2, Rx3)
Rx
3 rounds for time:
400-m run
21 knees-to-elbows
12 double-DB hang squat cleans (35/50 lb)

Rx2/INTERMEDIATE
3 rounds for time:
400-m run
21 knees-to-armpits
12 double-DB hang squat cleans (20/35 lb)

Rx3/BEGINNER
3 rounds for time:
200-m run
12 hanging knee raises
12 double-DB hang squat cleans (10/15 lb)

SKILL WORK/Post-workout
Accumulate:
50 alternating DB renegade rows
– Use workout load.
_______________________________________
INTENDED STIMULUS
11:00-15:00; advanced athletes finish sub-10:00.
Runs in 2:15 or less.
Knees-to-elbows in 3 sets or less.
Dumbbell hang squat cleans in 2 sets or less.

0% 0%

1st15:05 RxRebekah L Wed, Mar 6, 2024
2nd14:43 Rx2Dasha Wed, Mar 6, 2024
3rd14:35 Rx3Sandie Wed, Mar 6, 2024
1st15:44 Rx2James L Wed, Mar 6, 2024

Rebekah L15:05 Rx
Dasha14:43 Rx2
Kipping knee raises
Craig15:07 Rx2
40# and knee raises
James L15:44 Rx2
25# DB
Malina11:33 Rx3
6 knee raise/6 sit ups
Dina O12:48 Rx3
300m Run 6 knee Raise/ 6 seat ups
Sandie14:35 Rx3
Db#15 l
Jerrilyn15:00 Rx3
Sit-ups and couldn’t finish squats
Stacey14:00
35# DBs, kipping knee raises
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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€

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

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