WOD Blog

Mon, Jan 6 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party

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.

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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)

4.9

36 reviews

Angela Acquistapace


a month ago

Coaching is phenomenal. Class sizes are small enough for individual help but large enough to be fun. Members are welcoming and encouraging. Programing is well planned and challenging for all levels.

Matthew Smith


10 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 I

GregAcq


a month ago

Casey, Dave and crew are all awesome coaches. Workout programming is next level and the gym community is friendly and supportive. Benchmark set!

Loren Schneider


8 months 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

Lorie Pinion


3 months ago

When you think of CrossFit you probably don't immediately think of a 40 year old soccer mom, I know I didn't. So when I won a free trial month for G-Theory at a Bingo fundraiser (is that not the most 40 year old thing you've ever heard?!) I thoug