WOD Blog

Fri, Mar 21 2025

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

250321


(Time, Rx2, Rx3)
Rx
For time:
2,400-m run

then…
5 rounds:
15 push-ups
15 toes-to-bars

Rx2/INTERMEDIATE
For time:
2,400-m run

then…
5 rounds:
10 push-ups
10 strict leg raises
– Maintain straight legs on the leg raises.

Rx3/BEGINNER
For time:
1,600-m run

then…
5 rounds:
10 push-ups from the knees
10 strict hanging knee raises

Skill Work/Post-workout
3 sets:
Max unbroken pull-ups
________________________________________
Intended Stimulus
15:00-23:00; most athletes in 17:00-20:00.
Run in 9:00-14:00.
Push-ups in :20-1:00 and 1-4 sets.
Toes-to-bars in :30-1:00 and 1-3 sets.

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1st21 minutes Rx2Brad Fri, Mar 21, 2025

Brad21 minutes Rx2
200m run, 20” box step over with 20# DB; x7
Dasha✅
200m, 20” box, 15# db, 10 reps
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 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

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

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

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