WOD Blog

Wed, Mar 26 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)

250326


(Time, Rx2, Rx3)
Rx
For time:
10-9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches (75/115 lb)

Rx2/INTERMEDIATE
For time:
9-8-7-6-5-4-3-2-1
Bar-facing burpees
Hang power snatches (55/75 lb)

Rx3/BEGINNER
For time:
8-7-6-5-4-3-2-1
Burpees
Hang power snatches (35/45 lb)

Skill Work/Pre-workout
5 sets, building in load:
Snatch pull + power snatch + hang power snatch
________________________________________
Intended Stimulus
7:00-11:00.
Burpees at a steady pace.
Light-to-moderate hang power snatches in unbroken sets each round.

0% 0%

1st11:07 RxStacey Wed, Mar 26, 2025
2nd8:56 Rx2Stara Wed, Mar 26, 2025
3rd9:24 Rx2Whitney Wed, Mar 26, 2025
1st9:20 Rx2Dylan Wed, Mar 26, 2025
2nd10:45 Rx2Brad Wed, Mar 26, 2025

Stacey11:07 Rx
Stara8:56 Rx2
Rx2 reps at #45
Dylan9:20 Rx2
Whitney9:24 Rx2
45# BB
Dasha9:30 Rx2
Scaled to up-downs cuz buck furpees
Carly H10:13 Rx2
Brad10:45 Rx2
65# snatches
Jerrilyn10:32 Rx3
12# db
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

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

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 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