WOD Blog

Mon, May 20 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: Ora
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

240520


(Weight, Rx2, Rx3)
Rx
EMOM 20:
Odd min | 5 front squats
Even min | 5 muscle-ups

INTERMEDIATE/Rx2
EMOM 20:
Odd min | 5 front squats
Even min | 3 jumping muscle-ups

BEGINNER/Rx3
EMOM 20:
Odd min | 3 front squats
Even min | 3 low-ring muscle-up transitions
__________________________________________
INTENDED STIMULUS
Moderate-to-heavy front squats and high-skill upper body stamina.
Complete reps of each movement in less than :45 each round.
Front squats from the ground or a rack.

100% 0%

1st135 RxRebekah L Mon, May 20, 2024
2nd115# RxDasha Mon, May 20, 2024
Stacey Mon, May 20, 2024
3rd57.5 RxSandie Mon, May 20, 2024
1st125 Rx2Brad Mon, May 20, 2024

Rebekah L135 Rx
Leg assisted ring MU transitions and strict pullups
Stacey115# Rx
5 strict pullups instead of MU
Dasha115# Rx
3 strict banded pull-ups
Sandie57.5 Rx
Ring rows and dips
Jerrilyn25# Rx
Brad125 Rx2
Started at 135, but felt too heavy after 3 rounds
Danielle B55# Rx2
Top of MU work
Carly H105 Rx3
3 MU transition on rings + 3 holds at the top
Halley73 Rx3
woot woot!
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

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

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