WOD Blog

Mon, Mar 24 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)
FRAN 250324Other Results

FRAN 250324


(Time, Rx2, Rx3)
Rx
For time:
21-15-9
Thrusters (65/95 lb)
Pull-ups

Rx2/INTERMEDIATE
For time:
15-12-9
Thrusters (65/95 lb)
Pull-ups

Rx3/BEGINNER
For time:
15-12-9
Thrusters (35/45 lb)
Ring rows

Post-workout/Accumulate:
3:00 plank hold
________________________________________
Intended Stimulus
10:00 or less; potentially 3:00 or less for advanced athletes.
Thrusters should feel moderate-to-light, completed in 1-3 sets per round.
Advanced athletes should aim to complete the pull-ups unbroken or in large sets.
Intermediate and beginner athletes should target a challenging but sustainable rep range that they can try to maintain throughout the workout.
CAP benchmark last tested in 241016; will retest in Sept. 2025.

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1st6:20 Stacey Mon, Mar 24, 2025
2nd6:55 Sandie Mon, Mar 24, 2025
3rd7:37 Whitney Mon, Mar 24, 2025
1st6:28 Rx3Brad Mon, Mar 24, 2025

Mark R6:22 Rx3
21 - 15 - 9 with 75lbs
Brad6:28 Rx3
15-12-9; 65#; hard ring rows
Stacey6:20
65# BB, jumping PU. Sweating out the vodka
Sandie6:55
Jumping pu/#45 front squats(RX reps)
Whitney7:37
55#, jumping pull ups
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

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€

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