WOD Blog

Tue, Mar 11 2025

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

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.

0% 0%

1st6+30 Rx2Stacey Tue, Mar 11, 2025
2nd6+1 Rx3Danielle B Tue, Mar 11, 2025
3rd6 Rx3Jacob 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
Jacob6 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)

4.8

31 reviews

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

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

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