WOD Blog

Tue, Aug 27 2024

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
260113 on Jan 13, 2026 (45 days ago)

240827


(Time, Rx2, Rx3)
Rx
4 rounds for time:
10 single-leg squats
20 pull-ups
30 push-ups
1000-m bike

INTERMEDIATE/Rx2
4 rounds for time:
10 ankle-wrapped single-leg squats
15 pull-ups
20 push-ups
1000-m bike

BEGINNER/Rx3
4 rounds for time:
10 reverse lunges
10 ring rows
10 push-ups, from the knees as needed
1000-m bike
__________________________________________
INTENDED STIMULUS
16:00-24:00.
Keep total time for all three gymnastics movements to 3:00 or less each round.
Bike in 3:00 or less per round.
Long moderate-to-high volume bodyweight workout.
Building capacity for Loredo next week.

0% 0%

1st23:42 Rx2Carly H Tue, Aug 27, 2024
2nd24:00 Rx2Dasha Tue, Aug 27, 2024
Rebekah L Tue, Aug 27, 2024
3rd24 Rx3Sandie Tue, Aug 27, 2024
1st24:00 Rx2Brad Tue, Aug 27, 2024

Carly H23:42 Rx2
10 ankle-wrapped elevated squats/ 15 elevated feet RR, regular RR/ 20 pushups (regular/knee)
Rebekah L24:00 Rx2
3+38: 10 Rx pistols, 15 prpl band strict pull-ups, 20 Rx push-ups, 27 cal assault bike
Dasha24:00 Rx2
Finished it in like 28 minutes? Banded pull-ups, knee push-ups
Brad24:00 Rx2
3+10. Scaled pistols, 15 kipping PU, 20 push ups
Whitney24:00 Rx2
3 + 45 reps + 200m (pistols to target, banded pull ups, knee push ups, run)
Sandie24 Rx3
2 sets of ps on weight/lunges elevated pu
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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

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

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