WOD Blog

Thu, Mar 13 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

250313


(Time, Rx2, Rx3)
Rx
4 rounds for time with a partner:
30 toes-to-bars
400-m run
– Share the toes-to-bars and run together.

Rx2/INTERMEDIATE
4 rounds for time with a partner:
20 toes-to-bars
400-m run
– Share the toes-to-bar and run together.

Rx3/BEGINNER
4 rounds for time with a partner:
10 hanging leg raises
200-m run
– Share the leg raises and run together.

SKILL WORK/Post-workout
On a 10:00 clock:
3 sets of max-distance handstand walk
OR
EMOM 10:
10-20 handstand hold or plank hold alternating shoulder taps
__________________________________________
INTENDED STIMULUS
12:00-16:00.
Each round in 4:00 or less.
Scale toes-to-bar variation and run distance as needed to meet this time domain.

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1st15:06 RxJacob Thu, Mar 13, 2025
Stara Thu, Mar 13, 2025
2nd13:13 Jerrilyn Thu, Mar 13, 2025
Dasha Thu, Mar 13, 2025
3rd14:50 Robyn S Thu, Mar 13, 2025
Stacey Thu, Mar 13, 2025

Stara15:06 Rx
With team: Halley and Jacob
Jacob15:06 Rx
550m row instead of run, knee-up kipping
Dasha13:13
30 kipping toes above hips, 300m run (with Jerrilyn! 🤘🏻)
Jerrilyn13:13
200m run/30 v-ups
Stacey14:50
Kipping toes above hips, partner w/ Robyn
Robyn S14:50
Kipping variation, 450m row. Partner Stacey :)
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

Loren Schneider


3 weeks 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

Claudia S


12 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


2 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 I