WOD Blog

Mon, Sep 30 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)

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

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 Iâ€

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

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