WOD Blog

Tue, Jun 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)

240611


(Time, Rx2, Rx3)
Rx
For time:
27-21-15
Knees-to-elbows
Hand-release push-ups
Russian KB swings (53/70 lb)

INTERMEDIATE/Rx2
For time:
21-15-9
Knees-to-armpits
Hand-release push-ups
Russian KB swings (53/70 lb)

BEGINNER/Rx3
For time:
15-12-9
Hanging knee raises
Push-ups from the knees
Russian KB swings (18/26 lb)

SKILL WORK/Post-workout
1 set:
200-ft single-arm overhead kettlebell walk
– Use your workout weight.
– Switch arms as needed.
__________________________________________
INTENDED STIMULUS
6:00-12:00.
Shorter-duration, grippy workout.
First set of knees-to-elbows in 2:00 or less.
Push-ups in 5 sets or less per round.
First round of Russian kettlebell swings in 3 sets or fewer.

0% 0%

1st7:26 Rx2Rebekah L Tue, Jun 11, 2024
2nd7:30 Rx2Whitney Tue, Jun 11, 2024
3rd7:56 Rx2Dasha Tue, Jun 11, 2024

Rebekah L7:26 Rx2
21-15-9, K2Elbows, HRPU from toes, 53# RKBS
Whitney7:30 Rx2
Knees as high as I could, knee HRPU, 35# KB
Dasha7:56 Rx2
Knees above hips, knee push-ups, 44# KB
Carly H8:06 Rx2
KTA/ knee push-ups/ 53
Sandie8:43 Rx2
Knee HRPU/#26 KB/ hanging knee raises
Jerrilyn9:00 Rx3
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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