WOD Blog

Tue, Mar 11 2025

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

250311


(Rounds, Rx2, Rx3)
Rx
AMRAP 12:
5 chest-to-bar pull-ups
25 double-unders
5 front squats (125/185 lb)
25 double-unders

Rx2/INTERMEDIATE
AMRAP 12:
5 pull-ups
25 double-unders
5 front squats (95/135 lb)
25 double-unders

Rx3/BEGINNER
AMRAP 12:
5 jumping pull-ups
25 single-unders
5 front squats (55/75 lb)
25 single-unders

SKILL WORK/Pre-workout
3 sets:
5 front squats
– Build to workout load or slightly heavier.
__________________________________________
INTENDED STIMULUS
6-10 rounds.
50+ total pull-ups and front squats; unbroken sets of each.
Double-unders in :30 or less each effort.

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1st6+30 Rx2Stacey Tue, Mar 11, 2025
2nd6+1 Rx3Danielle B Tue, Mar 11, 2025
3rd6 Rx3Jacob W Tue, Mar 11, 2025
1st7+3 Rx2James L Tue, Mar 11, 2025
2nd5 + 19 Rx3Brad Tue, Mar 11, 2025

James L7+3 Rx2
95 BB, 25 SU
Stacey6+30 Rx2
Harder than it looks
Danielle B6+1 Rx3
Lifted heals…not below parallel, banded pull ups
Jacob W6 Rx3
75lb, banded pullups to failure-then assisted from box, 35 no-rope hops
Brad5 + 19 Rx3
85# front squats, strict pull ups, SU
Robyn S5 + Rx3
Sandie6+5
#45
Stara5 + 28
PUs/ DU/ #65 FS
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.9

36 reviews

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

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!

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

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€