WOD Blog

Tue, Jun 25 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 (44 days ago)

240625


(Reps, Rx2, Rx3)
Rx
On a 7:00 clock for reps:
10 weighted pull-ups (14/20 lb)
20 chest-to-bar pull-ups
30 kipping pull-ups
Max-reps wall-ball shots (14/20 lb) (9/10 ft)

INTERMEDIATE/Rx2
On a 7:00 clock for reps:
10 weighted pull-ups (6/10 lb)
15 chest-to-bar pull-ups
20 kipping pull-ups
Max-reps wall-ball shots (14/20 lb) (9/10 ft)

BEGINNER/Rx3
On a 7:00 clock for reps:
10 banded strict pull-ups
15 jumping chest-to-bar pull-ups
20 jumping pull-ups
Max-reps wall-ball shots (6/10 lb) (9/10 ft)
_______________________________________
SKILL WORK/Pre-workout:
Every :30 for 10 sets:
1 rep of squat therapy
– Hold the bottom for :05.
_______________________________________
INTENDED STIMULUS
First set of pull-ups in under 1:30.
Second and third sets in under 2:00 each.
1:30-4:00 to complete wall-ball shots.
Accumulate 30-90 wall-ball shot reps. SCORE TOTAL WALL BALL REPS ONLY.

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1st44 Rx3Carly H Tue, Jun 25, 2024
2nd40 Rx3Julia P Tue, Jun 25, 2024
3rd26 Rx3Dasha Tue, Jun 25, 2024
1st31 Rx2Brad Tue, Jun 25, 2024

Brad31 Rx2
9# strict, jumping C2B, kipping PUs
Carly H44 Rx3
10 ring rows with elevated feet/ 15 jumping chest to bar/ 20 jumping pull up/ 14# wall ball
Joyce43 Rx3
10 banded, 20 jumping, 30 RR
Whitney40 Rx3
10 banded pull ups, 20 jumping C2B, 30 ring rows
Julia P40 Rx3
Dasha26 Rx3
10 banded killing, 20 jumping, 30 ring rows, 14# wb
Sandie45/8lb Rx3
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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

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