WOD Blog

Mon, Apr 7 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Happy Birthday: Sandie

250407


(Time, Rx2, Rx3)
Rx
21-18-15-12-9 reps for time of:
Knees-to-elbows
Front squats (75/115 lb)

Rx2/INTERMEDIATE:
18-15-12-9-6 reps for time of:
Knees-to-elbows
Front squats (65/95 lb)

Rx3/BEGINNER
15-12-9-6-3 reps for time of:
Hanging knee raises
Front squats (35/45 lb)

Skill Work/Post-workout
Accumulate:
2:00 ring support hold
________________________________________
Intended Stimulus
12:00-15:00, advanced athletes may go faster.
Knees-to-elbows and front squats each in 2 sets or less per round.
Designed to tax and strengthen the midline.

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1st7:22 Rx2Stara Mon, Apr 7, 2025
2nd9:03 Rx2Dasha Mon, Apr 7, 2025
3rd9:58 Rx2Carly H Mon, Apr 7, 2025
1st9:04 Rx2James L Mon, Apr 7, 2025
2nd10:??, Rx2 rep scheme Rx2Dylan Mon, Apr 7, 2025
3rd11:01 Rx2Brad Mon, Apr 7, 2025

Stara7:22 Rx2
Happy Bday Sandie!
Dasha9:03 Rx2
James L9:04 Rx2
Matthew R9:05 Rx2
Carly H9:58 Rx2
Added 4 reps because I finished early. Next time go heavier.
Dylan10:??, Rx2 rep scheme Rx2
115# squats, Brad's elbow slings for strict knees
Brad11:01 Rx2
75# front squats
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.9

36 reviews

Lorie Pinion


3 months ago

When you think of CrossFit you probably don't immediately think of a 40 year old soccer mom, I know I didn't. So when I won a free trial month for G-Theory at a Bingo fundraiser (is that not the most 40 year old thing you've ever heard?!) I thoug

Loren Schneider


8 months 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

GregAcq


a month ago

Casey, Dave and crew are all awesome coaches. Workout programming is next level and the gym community is friendly and supportive. Benchmark set!

Angela Acquistapace


a month ago

Coaching is phenomenal. Class sizes are small enough for individual help but large enough to be fun. Members are welcoming and encouraging. Programing is well planned and challenging for all levels.

Matthew Smith


10 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 Iâ€