WOD Blog

Thu, Apr 11 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)

240411


(Rounds, Rx2, Rx3)
Rx
AMRAP 10:
30 walking lunges
6 strict pull-ups
5 KB strict presses/arm (26/35 lb)

Rx2/INTERMEDIATE
AMRAP 10:
30 walking lunges
6 banded strict pull-ups
5 KB strict presses/arm (18/26 lb)

Rx3/BEGINNER
AMRAP 10:
20 walking lunges
6 ring rows
5 DB strict presses/arm (10/15 lb)

Pre-workout:
On a 10:00 clock:
Build to a heavy weighted strict pull-up or your first strict pull-up
—————————————————————
INTENDED STIMULUS
5-8 rounds.
Strict pull-ups in 1-2 sets.
Light kettlebell load for unbroken sets.
Challenging strict pull-up variation that takes no more than 1:00 per round.

0% 0%

1st5+31 RxRebekah L Thu, Apr 11, 2024
2nd4+31 RxStacey Thu, Apr 11, 2024
3rd4+2 Rx2Dasha Thu, Apr 11, 2024

Rebekah L5+31 Rx
Stacey4+31 Rx
Skill work: 2 strict pullups w/ 20# vest
James N4 Rx
1 round of strict PU, banded for the remaining
Dasha4+2 Rx2
Jumping slow release pull-ups, 20# kb
Erica A3 + 36 13# kb Rx2
Sandie3+38 Rx2
KB#13
Doug H3+7 Rx2
Seated presses, banded PU
Danielle B4+37 Rx3
30squats instead of lunges KB#13
Julia P4 rouds, 15 reps Rx3
Rosie N3rounds, 20 reps
10kg kb, modified pull ups
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€

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

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

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