WOD Blog

Mon, Jul 29 2024

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Happy Birthday: Sarah E
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 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

32 reviews

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

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