WOD Blog

Fri, Oct 18 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)

241018


(Time, Rx2, Rx3)
Rx
5 rounds for time:
200-m run
10 strict handstand push-ups

INTRMEDIATE/Rx2
5 rounds for time:
200-m run
10 pike push-ups

BEGINNER/Rx3
5 rounds for time:
200-m run
10 seated DB presses (15/25 lb)

Skill Work/Post-workout:
3 sets:
3-10 GHD hip and back extensions
– Rest as needed.
_______________________________________
Intended Stimulus
6:00-12:00.
Runs in :45-1:15.
Strict handstand push-ups in :15-1:30.
Slower run paces to recover for and practice strict handstand push-ups.
First 2 rounds of handstand push-ups in 1-2 sets and 1:00 or less.

0% 0%

1st1400 Rx3Robyn S Fri, Oct 18, 2024
2nd9:15 Rx3Jerrilyn Fri, Oct 18, 2024
3rd15:01 Rx3Sandie Fri, Oct 18, 2024
1st9:08 Rx2James L Fri, Oct 18, 2024
2nd11:15 Rx2Brad Fri, Oct 18, 2024

James L9:08 Rx2
Brad11:15 Rx2
15 bike calories, box pike pushups
Robyn S1400 Rx3
Seated DB #13-20
Jerrilyn9:15 Rx3
1 minute row/10# db
Erica A13:50 Rx3
Seated DB #13 & 15# first 2 rounds
Sandie15:01 Rx3
#18
Stacey12:40
30# DB seated press
Matthew R13:15
30# seated DB
Carly H14:20
Seated press 35# (1st round only) 31# kb
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

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

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