WOD Blog

Mon, Apr 28 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

250428


(Time, Rx2, Rx3)
Rx
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (125/185 lb)

Rx2
15-12-9-6-3
Lateral burpees over the bar
5-4-3-2-1
Squat snatches (95/135 lb)

Rx3
10-8-6-4-2
Lateral burpees over the bar
5-4-3-2-1
Hang power snatches (35/45 lb)


Skill Work
Pre-workout
EMOM 8:
1 squat snatch

About the workout
Intended Stimulus
5:00-10:00.
Consistent burpee pacing to avoid overly fatiguing the legs and shoulders before the snatches.
Moderate-to-heavy snatches performed as singles.
Practice a higher-skill movement at a challenging load while working through moderate interference.

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1st9:36 Rx2Jacob Mon, Apr 28, 2025
2nd7:11 Rx3Stara Mon, Apr 28, 2025
3rd6:12 Rebekah L Mon, Apr 28, 2025

Jacob9:36 Rx2
55# clean into front squat. Worked on squat snatch in warmup.
Stara7:11 Rx3
#55 power snatch
Rebekah L6:12
75# squat cleans
Sandie8:15
#45 clean front squat
Dasha8:51
65#
Carly H8:55
75# snatch then squat
Stacey9:02
85# Squat snatches
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

Loren Schneider


3 weeks 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

Matthew Smith


2 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€

Claudia S


12 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

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