WOD Blog

Mon, May 12 2025

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

250512


(Time, Rx2, Rx3)
Rx
7 rounds for time:
2 rope climbs (15/15 ft)
20 walking lunges
20 hollow rocks

Rx2/INTERMEDIATE
7 rounds for time:
2 rope climbs (12/12 ft)
16 walking lunges
16 hollow rocks

Rx3/BEGINNER
6 rounds for time:
2 pull-to-stands
10 reverse lunges
10 leg-tucked hollow rocks

Skill Work/Post-workout
Accumulate:
25-75 KB side bends/side
– Use a light load.
________________________________________
Intended Stimulus
15:00-22:00.
All rounds in 2:00-3:00.
First 4 rounds unbroken.

0% 0%

1st18:30 RxStara Mon, May 12, 2025
2nd15:15 Rx2Carly H Mon, May 12, 2025
3rd16:45 Rx2Jacob Mon, May 12, 2025
1st17:27 RxJames L Mon, May 12, 2025

James L17:27 Rx
Stara18:30 Rx
🥵
Whitney14:34 Rx2
1 rope climb, 1 pull to stand
Carly H15:15 Rx2
Jacob16:45 Rx2
2 rounds 4x hanging rope crunches, 5 rounds pull to stand, 20kg kb side bends
Robyn S18:32 pull to stand, 20 walking lunches, 20 hollow rocks Rx2
Rebekah L10:53
6 deadlifts 155#, 20 walking lunge, 20 hollow rocks
Stacey16:33
15' rope, 3 rds @ 2 climbs, 4 rds @ 1 climb
Dasha18:59
1 12’ rope climb, 20 lunges, 20 hollow rocks
Jerrilyn20:45
PTS/lunges/ rocks
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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

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