WOD Blog

Mon, Mar 25 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)

JACKIE


(Time, Rx2, Rx3)
Rx
For time:
1,000-m row
50 thrusters (35/45 lb)
30 pull-ups

Rx2/INTERMEDIATE
For time:
1,000-m row
30 thrusters (35/45 lb)
15 pull-ups

Rx3/BEGINNER
For time:
750-m row
30 thrusters (PVC pipe)
15 ring rows

SKILL WORK/Post-workout
EMOM 8:
2 push presses
– Build to a heavy set of 2 reps.
______________________________________
INTENDED STIMULUS
Classic CrossFit benchmark workout Jackie.
8:00-14:00; advanced athletes sub-6:00.
Row in 5:00 or faster.
Thrusters in 3:00 or less.
At least 5 unbroken pull-ups at a time.

0% 0%

1st9:01 RxRebekah L Mon, Mar 25, 2024
2nd10:24 RxStacey Mon, Mar 25, 2024
3rd11:51 RxSandie Mon, Mar 25, 2024

Rebekah L9:01 Rx
Row 4:03, Thrusters 20/15/15, Pull-ups 8/7/5/5/5, 120# PP
Stacey10:24 Rx
101# push press
Doug H11:35 Rx
35# thruster, 20pu, 10 band pu
Sandie11:51 Rx
RX reps #25 thruster banded pu. #58 push press
Dawn A9:00 Rx2
Banded pull ups
Carly H10:06 Rx2
Jumping pull-ups
Jerrilyn5:38 Rx3
75 #pp
Kris J12:00 Rx3
750m row at 3min; 50 thrusters with pictures and bench; 30 ring pulls
Tamara D12:20 Rx3
Thrusters: 15BB x 15, 10pvc,and the remaining air squats, 30ring rows, 5min assault bike.
Diane B13:53 Rx3
5 min 968 row-30 thrusters pvc 15 ring row
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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

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€

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