WOD Blog

Mon, Jul 29 2024

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

240729


(Rounds, Rx2, Rx3)
Rx
AMRAP 20:
15 double-DB front squats (35/50 lb)
50 double-unders
12 strict pull-ups
50-ft handstand walk
– 5 ft of handstand walking = 1 rep.

INTERMEDIATE/Rx2
AMRAP 20:
15 double-DB front squats (20/35 lb)
30 double-unders
8 banded strict pull-ups
4 Wall Walks

BEGINNER/Rx3
AMRAP 20:
10 double-DB front squats (10/15 lb)
30 single-unders
8 ring rows
30 pike shoulder taps
– 2 shoulder taps = 1 rep.
__________________________________________
INTENDED STIMULUS
4-7+ rounds.
Front squats in :30-1:00 and 1-2 sets.
Double-unders in :30-1:00.
Pull-ups in :30-:90 and in sets of 2 or more.
Handstand walks in :30-:90 and stretches of 5 feet or more at a time.

0% 0%

1st5+41 Rx2Stacey Mon, Jul 29, 2024
2nd4+20 Rx2Dasha Mon, Jul 29, 2024
3rd4 + 37 Rebekah L Mon, Jul 29, 2024

Stacey5+41 Rx2
Some strict non-banded pull ups
Dasha4+20 Rx2
20# DBs, 50 singles, 12 ring rows, box around the worlds
Rebekah L4 + 37
15# DDFRS, 9 cal bike, 8 small black band strict pull-ups, 30 pike plank taps
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€

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

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

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