WOD Blog

Fri, Jun 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
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (68 days ago)

DANIEL


(Time, Rx2, Rx3)
Rx, For time:
50 pull-ups
400-m run
21 thrusters (65/95 lb)
800-m run
21 thrusters
400-m run
50 pull-ups

Rx2/INTERMEDIATE, For time:
25 pull-ups
400-m run
21 thrusters (55/75 lb)
400-m run
21 thrusters
400-m run
25 pull-ups

Rx3/BEGINNER,For time:
25 banded pull-ups
200-m run
15 thrusters (35/45 lb)
400-m run
15 thrusters
200-m run
25 banded pull-ups
_______________________________________
SCORE: Time to complete workout.
GOAL/INTENDED STIMULUS
Today's workout is a Hero workout written in honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006.
15:00-20:00.
Pull-ups in 5 sets or less (10+ at a time).
Thrusters in 1-2 sets and less than 1:15.

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Planned: Fri,Jun7,2024 Sat,Sep30,2023
1st15:53 Rx2Dasha Fri, Jun 7, 2024
2nd17:13 Rx2Whitney Fri, Jun 7, 2024
1st18:46 Rx2Brad Fri, Jun 7, 2024
2nd19:47 Rx2James L Fri, Jun 7, 2024

Dasha15:53 Rx2
Banded pull-ups, 400m rows, 45# thrusters
Erica A16:09 Rx2
Ring rows, 25# thrusters
Whitney17:13 Rx2
banded pull ups, 35# thrusters
Brad18:46 Rx2
Kipping PU, 2 mins on Truform
James L19:47 Rx2
Carly HDNF
Rx runs, 45# thrusters, 25 ring row/25 jumping pullups. I got to 7 jumping pullups and timed out.
Rebekah LDNF Rx
50 Kipping PU, Bike 20/40/20 cals, 21 Thrusters at 65#, Did 30 KPU in the last set then timed out
SandieDNF
Ring rows/#35 thrusters missed the last 400 run but did 23 ring rows
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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