WOD Blog

Tue, Sep 17 2024

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

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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

32 reviews

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

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 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

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