WOD Blog

Tue, Jan 14 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (65 days ago)

250114


(Rounds, Rx2, Rx3)
Rx
AMRAP 8:
24 KB swings (35/53 lb)
6 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

Rx2/INTERMEDIATE
AMRAP 8:
24 KB swings (26/35 lb)
6 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

Rx3/BEGINNER
AMRAP 8:
16 KB swings (18/26 lb)
4 shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.

Skill Work/Post-workout
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.
_______________________________________
Intended Stimulus
3-5 rounds.
Swings in :45-1:30 and 2 sets or less.
Shuttle runs in 1:00 or less; continuous movement.

0% 0%

1st4 RxCarly H Tue, Jan 14, 2025
Julia P Tue, Jan 14, 2025
Stacey Tue, Jan 14, 2025
2nd3+23 RxDasha Tue, Jan 14, 2025
3rd4 Rx2Sandie Tue, Jan 14, 2025
1st3+26 Rx2Brad Tue, Jan 14, 2025

Stacey4 Rx
Julia P4 Rx
Carly H4 Rx
Dasha3+23 Rx
Sandie4 Rx2
Finished 4 rounds a little over 8 minutes
Brad3+26 Rx2
35# RKBS
Rebekah L4+24
12 per arm OH squats 18#KB, 100 ft offset PVC carries 10#
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 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

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 Iâ€

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