WOD Blog

Wed, Jan 1 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (66 days ago)

250101


(Time, Rx2, Rx3)
Rx
For time:
800-m run
50 hand-release push-ups
50 single-arm DB overhead walking lunges (35/50 lb)
800-m run

Rx2/INTERMEDIATE
For time:
800-m run
30 hand-release push-ups
50 single-arm DB overhead walking lunges (20/35 lb)
800-m run

Rx3/BEGINNER
For time:
400-m run
30 hand-release push-ups from the knees
30 single-arm DB front rack walking lunges (10/15 lb)
400-m run


Skill Work/Post-workout
3 sets:
:30 left-arm dumbbell side bends
:30 rest
:30 right-arm dumbbell side bends
:30 rest
_______________________________________
Intended Stimulus
10:00-15:00.
Run efforts in 3:00-4:30.
Hand-release push-ups in 2:00-4:00.
Single-arm dumbbell overhead lunges in 1:15-3:00.
Moderate-duration chipper that uses both upper and lower-body interference to challenge and develop muscular endurance.

0% 0%

1st10:34 Rx3Danielle B Wed, Jan 1, 2025
2nd16:45 Rx3Robyn S Wed, Jan 1, 2025
3rd15:12 Carly H Wed, Jan 1, 2025
1st14:55 Rx2James L Wed, Jan 1, 2025

James L14:55 Rx2
25 DB
Danielle B10:34 Rx3
8lb DB front rack lunges 🤪 skipped the words single-arm! Could have attempted Rx2!
Robyn S16:45 Rx3
600 m run, 15 # db
Carly H15:12
900 m row/ 50 H-R P-U on knees/ 35# DB
Sandie16:43
600 run, 30HRPU,50 walking lunges#8
Stara17:17
Runs with Ryder #15
Matthew R17:38
50 HRPU on Knees, 25# DB, 800M Run
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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€

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

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