WOD Blog

Tue, Jun 3 2025

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

250603


(Rounds, Rx2, Rx3)
Rx
AMRAP 10:
10 alternating front-rack lunges (95/135 lb)
10 bar-facing burpees
10 chest-to-bar pull-ups

Rx2/INTERMEDIATE
AMRAP 10:
10 alternating front-rack lunges (65/95 lb)
10 bar-facing burpees
10 chin-over-bar pull-ups

Rx3/BEGINNER
AMRAP 10:
10 alternating front-rack lunges (35/45 lb)
10 bar-facing burpees
10 ring rows

SKILL WORK/Pre-workout
Every 2:00 for 5 sets:
1 power clean
1 front rack lunge, right leg
1 front rack lunge, left leg
__________________________________________
INTENDED STIMULUS
4-7 rounds.
Unbroken front-rack lunges.
Each round in 2:30 or less.

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Planned: Tue,Jun3,2025 Sun,Jun1,2025
1st4+13 Rx2Rebekah L Tue, Jun 3, 2025
2nd4+12 Rx2Stacey Tue, Jun 3, 2025
3rd3 Rx2Jacob W Tue, Jun 3, 2025
Dasha Tue, Jun 3, 2025
1st3+13 Rx2James L Tue, Jun 3, 2025
2nd3+12 Rx2Dylan Tue, Jun 3, 2025

Rebekah L4+13 Rx2
85# lunges
Stacey4+12 Rx2
Spicy!
Whitney4 Rx2
Best-I-Can-Do pull-ups
James L3+13 Rx2
95 BB, Kipping PUs
Dylan3+12 Rx2
Kipping pull ups, started with 135, switched to 115#
Dasha3 Rx2
Finished pull-ups in overtime 😅
Jacob W3 Rx2
80# db lunges, banded strict pullups
Robyn S4 Rx3
Sandie4 Rx3
Stara3+ 26
#55 lunges , PU, getting over a cold 😴
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.9

36 reviews

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.

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

Stara Brost


2 months ago

G-theory CF has a great community and intelligent, top-notch Coaches who focus on form. Quality vs Quantity. They help me get back into my pre-baby shape. #Strong4Life

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€

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!