WOD Blog

Thu, Nov 21 2024

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

241121


(Time, Rx2, Rx3)
Rx
3 rounds for time:
50 double-unders
40 sit-ups
30 push-ups
20 single-leg squats

INTERMEDIATE/Rx2
3 rounds for time:
40 double-unders
30 sit-ups
20 push-ups
10 single-leg squats

BEGINNER/Rx3
3 rounds for time:
30 single-unders
20 foot-anchored sit-ups
15 hand-elevated push-ups
10 reverse lunges

SKILL WORK/Post-workout
5 sets for load:
5 strict weighted pull-ups
– Pause with your chin over the bar for :01.
__________________________________________
INTENDED STIMULUS
9:00-15:00.
Double-unders in :30-1:00.
Sit-ups in 1:00-1:30.
Push-ups in :45-1:30.
Single-leg squats in :30-1:00.
Advanced athletes who expect to be able to complete this workout unbroken can increase double-under volume.

0% 0%

1st11:44 Rx2Stara Thu, Nov 21, 2024
2nd11:59 Rx2Carly H Thu, Nov 21, 2024
3rd14:01 Rx2Sandie Thu, Nov 21, 2024
1st13:02 Rx2Brad Thu, Nov 21, 2024

Stara11:44 Rx2
Completed a 4th rnd for torture.
Erica A11:53 Rx2
80 singles , knee push ups, banded pistols
Carly H11:59 Rx2
80 single unders
Brad13:02 Rx2
Sandie14:01 Rx2
50,40,20,10(toenail pistol)
Dasha14:03 Rx2
SSD, knee push-ups, ankle wrapped pistols
Jerrilyn12:02 Rx3
Bike/Banded pistol squat/box push ups
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

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

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€

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

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