WOD Blog

Sun, Mar 31 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)

240331


(Rounds, Rx2, Rx3)
Rx
Complete as many reps as possible in 10:00 of:
10 double-DB box step-overs (20/35 lb) (20/24 in)
5 shuttle runs
– 1 shuttle run = 25 ft down/25 ft back.

Rx2/INTERMEDIATE
10 double-DB box step-overs (10/15 lb) (20/24 in)
5 shuttle runs
– 1 shuttle run = 25 ft down/25 ft back.

Rx3/BEGINNER
10 box step-overs (12/20 in)
5 shuttle runs
– 1 shuttle run = 25 ft down/25 ft back.

ALTERNATE WORKOUT/At-home option:
Complete as many reps as possible in 10:00 of:
10 dumbbell step-ups or walking lunges (20/35 lb)
5 shuttle runs
– 1 shuttle run = 25 feet down/25 feet back.
– Use two dumbbells, held at the sides in a farmers carry

SKILL WORK/Post-workout:
4 sets:
:20 V-ups
:10 rest
:20 flutter kicks
:10 rest
______________________________________
INTENDED STIMULUS
5 rounds or more.
Dumbbell box step-overs in 1:30 or less.
Shuttle runs in :45 or less.

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1st7+6 RxStacey Sun, Mar 31, 2024

Stacey7+6 Rx
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