WOD Blog

Wed, Feb 5 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

250205


(Rounds, Rx2, Rx3)
Rx
AMRAP 7:
5 overhead walking lunges (75/115 lb)
7 KB swings (53/70 lb)
7/9-cal air bike

Rx2/INTERMEDIATE
AMRAP 7:
5 overhead walking lunges (55/75 lb)
7 KB swings (35/53 lb)
7/9-cal air bike

Rx3/BEGINNER
AMRAP 7:
5 PVC overhead walking lunges
6 KB swings (18/26 lb)
5/7-cal air bike

SKILL WORK/Post-workout
EMOM 8:
2 heaving snatch balances
– Use a weight that you can strict press behind the neck.
__________________________________________
INTENDED STIMULUS
4-6 rounds.
Unbroken lunges and kettlebell swings.
Bike calories in :40 or less.

0% 0%

1st4+6 RxStacey Wed, Feb 5, 2025
2nd4+2 Rx2Whitney Wed, Feb 5, 2025
3rd3.9999 Rx2Dasha Wed, Feb 5, 2025
1st3.7 Rx2Brad Wed, Feb 5, 2025

Stacey4+6 Rx
Whitney4+2 Rx2
RxWhitney: 35# OH lunge, 26# KB swing, 10cal row
Dasha3.9999 Rx2
1 cal short of 4 rounds 😜
Brad3.7 Rx2
45# lunges, 44# KB
Robyn S4 Rx3
#30 lunges #35-31 KB 8-12 cal row
Jerrilyn3+16 Rx3
31#kb
Rebekah L5+12
25# walking lunge, 20# KBS, 7 cal bike
Stara4+12
With Halley as a partner WOD (9 rnds)
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

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€

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


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

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