WOD Blog

Wed, Dec 18 2024

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

FIRE


(Time, Rx2, Rx3)
Rx
For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (80/115 lb)

Rx2/Intermediate
For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (65/95 lb)

Rx3/Beginner
For time:
300-m run
15 lateral burpee bar step-overs
20 hang clean and jerks (35/45 lb)

Skill Work/Post-workout
Accumulate:
2:00 GHD Superman hold
– Rest and share GHDs as needed.
_______________________________________
Intended Stimulus
4:00-8:00.
Sprint-style effort.
Push the pace on the run to finish in 1:20-2:00; advanced athletes may approach 1:15.
Today could also be a good day to give beginners a little more time to cover the whole distance.
Burpees in 1:15-3:00.
Clean and jerk loading that feels light and that athletes can push to complete unbroken, even under fatigue.
Light barbell loading.

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1st7:22 RxStacey Wed, Dec 18, 2024
2nd8:08 Carly H Wed, Dec 18, 2024
3rd9:53 Dasha Wed, Dec 18, 2024
1st8:24 Rx2Brad Wed, Dec 18, 2024

Stacey7:22 Rx
Brad8:24 Rx2
95# hang clean and jerks
Matthew R9:23 Rx2
75#
Carly H8:08
500 m row/ lateral burpee step over bar/ 80#
Dasha9:53
Lateral burpee crawl over bar; 75# C&Js
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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€

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

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