WOD Blog

Mon, Feb 24 2025

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

250224


(Rounds, Rx2, Rx3)
Rx
AMRAP 10:
20 alternating single-leg squats
10 power cleans (125/185 lb)

Rx2/INTERMEDIATE
AMRAP 10:
10 alternating single-leg squats
10 power cleans (95/135 lb)

Rx3/BEGINNER
AMRAP 10:
10 alternating reverse lunges
10 power cleans (35/45 lb)

SKILL WORK/Pre-workout
On a 8:00 clock:
Build to a heavy complex
1 clean grip deadlift
1 clean pull
1 hang power clean
1 power clean
__________________________________________
INTENDED STIMULUS
3+ rounds.
:90 or less per movement.
Moderate-to-heavy barbell for mostly singles.

0% 0%

1st3 +27 Rx3Danielle B Mon, Feb 24, 2025
2nd3+4 Rx3Jerrilyn Mon, Feb 24, 2025
3rd4+4 Stacey Mon, Feb 24, 2025
Sandie Mon, Feb 24, 2025
1st3+10 Rx2James L Mon, Feb 24, 2025
2nd3 Rx2Brad Mon, Feb 24, 2025

James L3+10 Rx2
115 BB, target squats
Brad3 Rx2
Heel elevated SL squats, 135#
Danielle B3 +27 Rx3
Raised bb wit 35#. Cleans 65# target squats
Jerrilyn3+4 Rx3
Elevated squats/ right arm dumbbell clean
Sandie4+4
25 plate for reverse lunges/#45 pc
Stacey4+4
115# cleans, elevated reverse lunges
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.9

36 reviews

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

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!

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.

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

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 Iâ€