WOD Blog

Sun, Apr 28 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)

240428


(Time, Rx2, Rx3)
Rx
3 rounds for time:
30 alternating single-leg squats
15 push jerks (65/95 lb)

INTERMEDIATE/Rx2
3 rounds for time:
20 alternating single-leg squats
15 push jerks (65/95 lb)

BEGINNER/Rx3
3 rounds for time:
20 alternating forward step lunges
15 push jerks (35/45 lb)

ALTERNATE WORKOUT/At-home option:
3 rounds for time:
30 alternating single-leg squats
15 dumbbell push jerks (35/50 lb)
– Use two dumbbells.

SKILL WORK/Pre-workout:
Every 2:00 for 5 sets:
3 shoulder presses
3 push jerks
– Build to a heavy complex.
– Take the bar from the floor.
—————————————————————
INTENDED STIMULUS
5:00-9:00.
Single-leg squats in 1:00-2:00.
Push jerks in 1-2 sets and complete in under 1:15.

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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€

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

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

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