WOD Blog

Mon, Jan 13 2025

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

250113-MONDAY


(Time, Rx2, Rx3)
Rx
3 rounds for time:
24/30-cal bike
15 hang power cleans (105/155 lb)

Rx2/INTERMEDIATE
3 rounds for time:
24/30-cal bike
15 hang power cleans (75/115 lb)

Rx3/BEGINNER
3 rounds for time:
16/20-cal bike
12 hang power cleans (35/45 lb)
_______________________________________
Intended Stimulus
8:00-12:00.
Bike calories in 2:30 or less each round.
Moderately heavy hang power cleans in 1-3 sets and in under 2:00 each round.
Advanced athletes who can complete a round in 3:00 or less, can choose to go heavier on the clean.

0% 0%

1st11:34 RxStacey Mon, Jan 13, 2025
2nd9:14 Rx3Danielle B Mon, Jan 13, 2025
3rd12:10 Rx3Sandie Mon, Jan 13, 2025
1st11:35 Rx2Brad Mon, Jan 13, 2025

Stacey11:34 Rx
Brad11:35 Rx2
100# HPC, 40 calories <2 min in 1st round, then slower
Danielle B9:14 Rx3
Row 2mins, #55
Sandie12:10 Rx3
#45/26 cal row
Rebekah L8:32
18 cal assault bike, 16 single arm HPC @25#
Julia P10:26
55 lbs
Dasha10:51
Row 2 min/26 cal; 85#
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

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

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

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

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€