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:
260113 on Jan 13, 2026 (45 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
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

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

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

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

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