WOD Blog

Wed, Jun 12 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)

240612


(Time, Rx2, Rx3)
Rx
7 rounds for time:
200-m run
10 DB box step-overs (20/35 lb) (20/24 in)
– Use two dumbbells.

INTERMEDIATE/Rx2
7 rounds for time:
200-m run
10 DB box step-overs (15/20 lb) (20/24 in)
– Use two dumbbells.

BEGINNER/Rx3
5 rounds for time:
200-m run
10 alternating walking lunges

SKILL WORK/Post-workout
Accumulate:
25 strict pull-ups
– Advanced athletes add load.
__________________________________________
INTENDED STIMULUS
Moderate duration workout.
10:00-15:00.
Runs in 1:00 or less.
Unbroken dumbbell box step-over reps for most rounds.

0% 0%

1st12:38 RxStacey Wed, Jun 12, 2024
2nd14:52 RxCarly H Wed, Jun 12, 2024
3rd17:55 RxDasha Wed, Jun 12, 2024

Stacey12:38 Rx
Sweating out the rum
Carly H14:52 Rx
Dasha17:55 Rx
6 rnds running, 1 rnd jump rope
Matthew R14:31 Rx2
24inch box 15 pounds. 2 jump rope. 1 jumping jack. 4 200 m Run
Sandie15:40 Rx2
#10db box step ups
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€

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

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