WOD Blog

Sat, Aug 17 2024

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (68 days ago)

240817


(Rounds, Rx2, Rx3)
Rx
AMRAP 20 with a partner:
30 front-rack reverse lunges (65/95 lb)
20 push presses
10 bar muscle-ups
– Share work as desired.

INTERMEDIATE/Rx2
AMRAP 20 with a partner:
30 front-rack reverse lunges (45/65 lb)
20 push presses
10 jumping bar muscle-ups
– Share work as desired.

BEGINNER/Rx3
AMRAP 20 with a partner:
30 unweighted reverse lunges
20 push presses (35/45 lb)
10 jumping pull-ups
– Share work as desired.
__________________________________________
INTENDED STIMULUS
5-7+ rounds.
Reverse lunges and bar muscle-ups in 5 sets or less per round.
Push presses in 2-3 sets per round.
Monitor volume accumulation, particularly for beginners and athletes who have not been training consistently. Encourage rest as needed, rather than scaling progressively.

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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

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

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

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

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€