WOD Blog

Wed, Mar 20 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)

240320


(Rounds, Rx2, Rx3)
RX
AMRAP 12:
50-m double-DB farmers carry (35/50 lb)
100-m run
10 chest-to-bar pull-ups

Rx2
AMRAP 12:
50-m double-DB farmers carry (20/35 lb)
100-m run
10 pull-ups

Rx3
AMRAP 12:
50-m double-DB farmers carry (10/15 lb)
100-m run
10 banded strict pull-ups

SKILL WORK
Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.
– Build in load as desired through all 10 reps.


INTENDED STIMULUS
5-8+ rounds.
Fast triplet with quick transitions and short breaks.
Unbroken farmers carry every round.
Pull-ups in 1-3 sets.

0% 0%

1st5 RxRebekah L Wed, Mar 20, 2024
2nd5+1 pull-up Rx2Dasha Wed, Mar 20, 2024
3rd5 Rx2Danielle B Wed, Mar 20, 2024
1st5 Rx2Brad Wed, Mar 20, 2024

Rebekah L5 Rx
C2B SUCK after farmer carries!
Dina O5+2 Rx2
Joyce5 rounds plus 1 Rx2
Banded pull ups 26 lb KBs
Dasha5+1 pull-up Rx2
25# dbs, banded kipping pull-ups
Malina5 Rx2
2 rounds @31#
Danielle B5 Rx2
22# banded pull ups
Erica A5 Rx2
Banded pull ups
Brad5 Rx2
35#, kipping pull ups
Dawn A5 Rx2
Banded pull up/25lbs
Sandie4+5 banded pu Rx2
Stacey5+1
35# DB, kipping PU. Harder than it looks!
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€

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

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

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