WOD Blog

Wed, Aug 14 2024

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party

240814


(Time, Rx2, Rx3)
Rx
5 rounds for time:
20 Russian KB swings (53/70 lb)
400-m run

INTERMEDIATE/Rx2
5 rounds for time:
20 Russian KB swings (35/53 lb)
400-m run

BEGINNER/Rx3
5 rounds for time:
10 Russian KB swings (18/26 lb)
200-m run
__________________________________________
INTENDED STIMULUS
12:00-16:00.
Swings in 1:00 or less and in 1-2 sets each round.
Runs in 2:00 or less each round.
Hold on for heavy swings under fatigue.

50% 50%

1st16:20 RxStacey Wed, Aug 14, 2024
2nd15:31 Rx2Sandie Wed, Aug 14, 2024
3rd13:33 Rx3Stara Wed, Aug 14, 2024
1st16:55 Rx2Brad Wed, Aug 14, 2024

Stacey16:20 Rx
Yuck
Stephanie Hau15:10 Rx2
Sandie15:31 Rx2
4x300m 1x400m#26KB
Scott A16:25 Rx2
44lb kb
Brad16:55 Rx2
35# KB, 250-300m on TruForm
Stara13:33 Rx3
RxBaby: #23 baby swings + 1 mile baby push
Erica A14:17
22# kb 1st round 400m 4rnds 200m
Carly H14:56
53# / 350m run x2, 300m run x 3
Rebekah L15:26
5 rounds: 10 bench press 95#, 10 KB sumo squats 26#, 10 GHD back extensions +30 sec hold
Dasha16:47
44# kb, 265m runs 🥵
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.9

36 reviews

GregAcq


a month ago

Casey, Dave and crew are all awesome coaches. Workout programming is next level and the gym community is friendly and supportive. Benchmark set!

Angela Acquistapace


a month ago

Coaching is phenomenal. Class sizes are small enough for individual help but large enough to be fun. Members are welcoming and encouraging. Programing is well planned and challenging for all levels.

Lorie Pinion


3 months ago

When you think of CrossFit you probably don't immediately think of a 40 year old soccer mom, I know I didn't. So when I won a free trial month for G-Theory at a Bingo fundraiser (is that not the most 40 year old thing you've ever heard?!) I thoug

Matthew Smith


10 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€

Stara Brost


2 months ago

G-theory CF has a great community and intelligent, top-notch Coaches who focus on form. Quality vs Quantity. They help me get back into my pre-baby shape. #Strong4Life