WOD Blog

Tue, May 6 2025

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

250506


(Time, Rx2, Rx3)
Rx
2 rounds for time:
200-m run
15 back squats (95/135 lb)
200-m run
12 front squats (95/135 lb)
200-m run
9 overhead squats (95/135 lb)

Rx2/INTERMEDIATE
2 rounds for time:
200-m run
15 back squats (65/95 lb)
200-m run
12 front squats (65/95 lb)
200-m run
9 overhead squats (65/95 lb)

Rx3/BEGINNER
2 rounds for time:
100-m run
9 back squats (35/45 lb)
100-m run
6 front squats (35/45 lb)
100-m run
3 overhead squats (35/45 lb)
_______________________________________
Intended Stimulus
8:00-12:00.
Moderate volume squatting under fatigue.
Each barbell movement in :30-1:00.
Each run in :50-1:10.
Hold around a 5K run pace.
Unbroken sets of each barbell movement to start and no more than 2 sets in the second round.

100% 0%

1st11:25 Rx2Rebekah L Tue, May 6, 2025
2nd13:34 Rx2Jacob Tue, May 6, 2025
3rd14:47 Rx2Sandie Tue, May 6, 2025
1st12:13 Rx2James L Tue, May 6, 2025

Rebekah L11:25 Rx2
200 m, 75#
James L12:13 Rx2
85 BB
Jacob13:34 Rx2
45#. Limited by overhead
Sandie14:47 Rx2
#55/#35 for os…
Stara12:00 Rx3
Men’s RX3 #45 bb 400 m run
Robyn S14:07 Rx3
200m/100m #55BS/FS #35OHS
Carly H11:39
200m run/ 75#
Stacey12:32
85# BB. Fun WOD!
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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


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

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

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

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€