WOD Blog

Wed, Aug 7 2024

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

NATE 240806


(Rounds, Rx2, Rx3)
Rx
AMRAP 20:
2 muscle-ups
4 handstand push-ups
8 KB swings (53/70 lb)

INTERMEDIATE/Rx2
AMRAP 20:
2 low-ring transitions
4 pike handstand push-up from a box
8 KB swings (35/53 lb)

BEGINNER/Rx3
AMRAP 8:
150-m row
2 low-ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb)

Rest 4:00

AMRAP 8:
150-m row
2 low-ring transitions
4 hand-elevated push-ups
8 KB swings (18/26 lb)
__________________________________________
INTENDED STIMULUS
Hero workout in honor of Chief Petty Officer Nate Hardy.
8-15+ rounds.
Small sets of high-skill gymnastics paired with relatively heavy kettlebell swings.
Unbroken kettlebell swings.
One round about every 1:30-2:00.
Retest from 231024.

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Planned: Mon,Nov18,2024 Wed,Aug7,2024
TodayAll Time

Julia P13+6 Rx2
Sandie13+4 Rx2
4 ring rows/4 knee PU/#26KB
Joyce13 Rx2
Carly H10+11 Rx2
53# kbs
Brad10 Rx2
Ring transitions, 44# KB, box pike PU
Dasha12+4 Rx3
4 ring rows, 4 knee pushups, 45# kb
Stacey10+3
Strict PU, ab mat HSPU, 53# KBS
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€

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

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

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