WOD Blog

Sun, Apr 7 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: Sandie
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

240407


(Time, Rx2, Rx3)
Rx
4 rounds with a partner for time:
30 synchronized walking lunges
50 hang power snatches (55/75 lb)
100 double-unders
– Split the snatches and double-under reps with one partner working at a time.

Rx2/INTERMEDIATE
4 rounds with a partner for time:
30 synchronized walking lunges
50 hang power snatches (45/65 lb)
70 double-unders
– Split the snatches and double-under reps with one partner working at a time.

Rx3/BEGINNER
4 rounds with a partner for time:
20 walking lunges
30 hang power snatches (35/45 lb)
100 single-unders
– Partners lunge at the same time; split the snatches and double-under reps with one partner working at a time.

At-home option:
4 rounds with a partner for time:
30 synchronized walking lunges
50 alternating dumbbell hang power snatches (35/50 lb)
100 double-unders
– Split the snatches and double-under reps with one partner working at a time.
– Use one dumbbell.
_______________________________________
INTENDED STIMULUS
17:00-23:00.
Lunges in 1:30 or less.
Snatches in 2:30 or less.
Double-unders in 1:30 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

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€

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

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

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