WOD Blog

Sun, Jan 5 2025

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

250105


(Time, Rx2, Rx3)
Rx
2-4-6-8-10 reps for time of:
Wall-walks
Shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

Rx2/INTERMEDIATE
2-4-6-8-10 reps for time of:
Wall-walks
Shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

Rx3/BEGINNER
2-3-4-5-6 reps for time of:
Partial wall-walks
Shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

Skill Work/Post-workout
1 set:
100-m left-arm KB front-rack carry
100-m right-arm KB front-rack carry
_______________________________________
Intended Stimulus
7:00-13:00.
Finish the round of 6 of both movements in 3:00-4:00.
Full-body bodyweight workout with long range of motion for both movements.
Ascending rep schemes that will challenge upper-body endurance in the later rounds.
The second of two light-weight, high-intensity couplets this week.

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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

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

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