WOD Blog

Wed, Aug 7 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)

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

31 reviews

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

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€

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