WOD Blog

Thu, Jul 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:
260113 on Jan 13, 2026 (45 days ago)

240711


(Time, Rx2, Rx3)
Rx
3 rounds for time:
30 hang power cleans (75/115 lb)
30 bar-facing burpees

INTERMEDIATE/Rx2
3 rounds for time:
30 hang power cleans (55/75 lb)
30 bar-facing burpees

BEGINNER/Rx3
3 rounds for time:
20 hang power cleans (35/45 lb)
20 bar-facing burpees

SKILL WORK/Pre-workout
EMOM 6:
3 hang power cleans
– Build to a heavy 3-rep for the day.
__________________________________________
INTENDED STIMULUS
12:00-15:00; advanced athletes may finish closer to 10:00.
Hang power cleans in 1-3 sets and in under 2:00 each round.
Bar-facing burpees in under 3:00 each round.

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1st15:00 DNF RxCarly H Thu, Jul 11, 2024
2nd15:00 Rx3Sandie Thu, Jul 11, 2024
3rd13:48 Stacey Thu, Jul 11, 2024
1st15:00 Rx2Brad Thu, Jul 11, 2024

Carly H15:00 DNF Rx
9 rounds of 10 - 7+19
Brad15:00 Rx2
6 rounds + 5 reps. 175# hang clean three reps
Sandie15:00 Rx3
9 rds of 10- I did 6 rounds +18
Stacey13:48
75#BB, 9 rds of 10/10
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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

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€

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