WOD Blog

Tue, Sep 17 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)

240917


(Time, Rx2, Rx3)
Rx
4 rounds for time:
400-m run
10 squat snatches (95/135 lb)

INTERMEDIATE/Rx2
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)

BEGINNER/Rx3
4 rounds for time:
300-m run
5 hang power snatches (35/45 lb)
5 overhead squats

SKILL WORK/Pre-workout:
Every 2:00 for 5 sets:
3 snatches
__________________________________________
INTENDED STIMULUS
9:00-14:00.
Runs in 1:30-2:15.
Snatches in :30-1:30.
Snatches may be done as singles, but athletes should be able to perform 3 unbroken reps.

0% 0%

1st13:52 Rx2Stacey Tue, Sep 17, 2024
2nd17:21 Rx2Chaundra Tue, Sep 17, 2024
3rd15:30 Rx3Stara Tue, Sep 17, 2024
1st19:30 Rx2Brad Tue, Sep 17, 2024

Stacey13:52 Rx2
Unbroken snatches every round (45 - 50 sec); 2×200m runs, slow AF at 2:10
Chaundra17:21 Rx2
#55 full squat snatch: 400m row (forearms= ☠️)
Brad19:30 Rx2
55# full depth squat snatches; 500m rowing
Stara15:30 Rx3
#45 HSS. 18 AB cals
Sandie18:27 Rx3
#25 HH Snatch10.300 run
Carly H13:31
55# bb/ 18 Cal bike
Dasha18:28
55# mostly hang power snatches cuz today was just not my day 😔
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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 I

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

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

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