WOD Blog

Sat, Dec 14 2024

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

241214


(Time, Rx2, Rx3)
Rx
5 rounds for time:
2 rope climbs (15 ft)
20 burpees
40 air squats

Rx2/Intermediate
5 rounds for time:
1 rope climb (15 ft)
15 burpees
30 air squats

Rx3/Beginner
5 rounds for time:
2 pull-to-stands
10 burpees
15 air squats
_______________________________________
Intended Stimulus
Target Time | 12:00-20:00.
Today’s workout is a bodyweight triplet of 1 complex movement and 2 simple ones.
Rope climbs in 1:00 or less.
Burpees in 2:00 or less.
Air squats in 1:00 or less.
Advanced athletes can consider performing legless rope climbs.

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530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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