WOD Blog

Tue, Apr 22 2025

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

250422


(Time, Rx2, Rx3)
Rx
2 rounds for time:
50 double-unders
40 AbMat sit-ups
30 chest-to-bar pull-ups

Rx2/INTERMEDIATE
2 rounds for time:
50 double-unders
40 AbMat sit-ups
20 chin-over-bar pull-ups

Rx3/BEGINNER
2 rounds for time:
40 single-unders
20 AbMat sit-ups
20 ring rows

Skill Work/Post-workout
EMOM 10:
Min. 1 | 10 GHD back extensions
Min. 2 | :20 side plank hold/side
________________________________________
Intended Stimulus
7:00-12:00.
Double-unders in 1:00 or less.
Chest-to-bar pull-ups in 3:00 or less.
Advanced athletes can attempt double-unders with a heavy rope.

0% 0%

1st10:34 Stacey Tue, Apr 22, 2025
2nd10:40 Sandie Tue, Apr 22, 2025
3rd11:43 Dasha Tue, Apr 22, 2025

Stacey10:34
Mix of kipping and jumping pullups
Sandie10:40
75 singles/ 20 jumping pu &10 ring rows
Dasha11:43
1 min SSDs (50+), 40 sit-ups, 12 kipping pull-ups (NO BAND!!!)
StaraNT
Pull ups only- I have a pissed off glute/ injury
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

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€

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

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