WOD Blog

Mon, Sep 30 2024

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

240930


(Time, Rx2, Rx3)
Rx
Every 5:00 for 5 rounds:
50 double-unders
10 kipping pull-ups
10 push jerks (105/155 lb)
Alternating double-dumbbell front-rack lunges (50 ft) (35/50 lb)
– Rest with the remaining time in the intervals.

INTERMEDIATE/Rx2
Every 5:00 for 5 rounds:
25 double-unders
5 kipping pull-ups
10 push jerks (65/95 lb)
Alternating double-dumbbell front-rack lunges (50 ft) (20/35 lb)
– Rest with the remaining time in the intervals.

BEGINNER/Rx3
Every 5:00 for 5 rounds:
25 single-unders
5 jumping pull-ups
10 push press (35/45 lb)
Walking lunges (50 ft)
– Rest with the remaining time in the intervals.
__________________________________________
INTENDED STIMULUS
2:00-3:00 per round.
Sprint-style effort.
2:00-3:00 of rest per set.
Try to perform each movement unbroken.

0% 0%

1st15:31 Rx2Dasha Mon, Sep 30, 2024
2nd9:50 Rx3Danielle B Mon, Sep 30, 2024
3rd12:30 Rx3Stara Mon, Sep 30, 2024
1st13:00 Rx2Brad Mon, Sep 30, 2024
2nd14:15 Rx2James L Mon, Sep 30, 2024

Scott A12:40. 50 SU. Jumping PU. 95#. Body weight lunge Rx2
Brad13:00 Rx2
85# PP, kipping PU, 25# KB lunges
James L14:15 Rx2
50 SU, round 4 85BB, 25DB
Dasha15:31 Rx2
50 SU, 10 banded P-ups; rnd 1 65# BB 20# DB; rnds 2-5 55# BB 15# DB; rough one after missing a week 😩
Danielle B9:50 Rx3
45# BB
Stara12:30 Rx3
Time est. rx2 mvnts @ 55#/ 15s# from home
Sandie12:61
50 singles/10jumping pu/35#pj/10# wl
Stacey14:56
PJ @ 75#, everything else RX. Brutal!
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

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

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€

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

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