WOD Blog

Mon, Jan 6 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)

250106


(Reps, Rx2, Rx3)
Rx
EMOM 16:
Min. 1 | 10 chest-to-bar pull-ups
Min. 2 | 5 front squats (165/245 lb)

Rx2/INTERMEDIATE
EMOM 16:
Min. 1 | 10 pull-ups
Min. 2 | 5 front squats (125/185 lb)

Rx3/BEGINNER
EMOM 16:
Min. 1 | 6 jumping pull-ups
Min. 2 | 5 front squats (65/95 lb)
_______________________________________
Intended Stimulus
Moderate-skill gymnastics endurance.
Heavy front squat load that still allows for unbroken reps every even minute.
Front squats from a rack; advanced athletes can take from the floor.
Unbroken pull-ups through most odd minutes.

0% 0%

1st120 Sandie Mon, Jan 6, 2025
Carly H Mon, Jan 6, 2025
Stacey Mon, Jan 6, 2025

Stacey120 reps ✅️
10 kipping pullups, 115# FS
Carly H120
#115 / banded pu and jumping
Sandie120
#55 /banded pull ups
Brad### Rx2
Kipping PU, 95# FS
DashaAll of them
Banded kipping (half purp, half green), 105# FS
Danielle B### Rx3
Time under tension reps #35
Robyn S### Rx3
10 jumping PU, #55 FS
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

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

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 I

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