WOD Blog

Wed, Feb 19 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Happy Birthday: Tim W
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (66 days ago)

250219


(Time, Rx2, Rx3)
Rx
For time:
400-m run
30 box jump-overs (20/24 in)
400-m run
30 toes-to-bars
400-m run
30 double-DB thrusters (20/35 lb)

Rx2/INTERMEDIATE
For time:
400-m run
30 box jump-overs (20/24 in)
400-m run
30 knees-to-chest
400-m run
30 double-DB thrusters (15/25 lb)

Rx3/BEGINNER
For time:
200-m run
20 box step-overs (12/20 in)
200-m run
20 hanging knee raises
200-m run
20 double-DB thrusters (10/15 lb)

Skill Work/Post-workout
Accumulate:
30 DB renegade rows
_______________________________________
Intended Stimulus
11:00-16:00.
Run efforts in 2:00 or less.
Spend no more than 3:00 each on the box jump-overs, toes-to-bars, and dumbbell thrusters.

0% 0%

1st12:37 Rx2Julia P Wed, Feb 19, 2025
2nd13:31 Rx2Whitney Wed, Feb 19, 2025
3rd14:12 Rx2Dasha Wed, Feb 19, 2025
1st15:10 Rx2Brad Wed, Feb 19, 2025

Mark R12:08 Rx2
The run was TERRIBLE
Julia P12:37 Rx2
15 lbs, ,20 inch box
Whitney13:31 Rx2
16in box, toes to rig on the floor
Dasha14:12 Rx2
400/300/300 runs, 20” BJs, kipping toes above hips, 15# db thrusters
Robyn S14:20 Rx2
30 step overs #16 KB thrusters
Brad15:10 Rx2
400m run, 20” box jumps, V-ups, 20# DB thrusters
Sandie15:28 Rx2
Step overs 16 inch box/#12 db thrusters
Jerrilyn10:43 Rx3
Stacey11:49
Kipping toes above hips, 20# thrusters
Carly H12:17
Row/ Kipling knee an toe ups/ 20#
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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

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