WOD Blog

Fri, Jun 6 2025

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

250606


(Time, Rx2, Rx3)
Rx
For time with a partner:
800-m run
then…
10 rounds of:
10 double-DB power cleans (35/50 lb)
30 double-unders
then…
800-m run
– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

Rx2/INTERMEDIATE
For time with a partner:
800-m run
then…
10 rounds of:
10 double-DB power cleans (20/35 lb)
30 double-unders
then…
800-m

Rx3/BEGINNER
For time with a partner:
400-m run
then…
6 rounds of:
10 double-DB power cleans (10/15 lb)
20 single-unders
then…
400-m run
__________________________________________
INTENDED STIMULUS
18:00-24:00.
Run efforts in 5:00 or less.
Each athlete completes 5 rounds of the 10-round couplet.
Dumbbell loading should allow athletes to move quickly for unbroken sets.

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1st23:38 Rx2Sandie Fri, Jun 6, 2025
2nd20:38 Rx3Jerrilyn Fri, Jun 6, 2025
3rd21:38 Rx3Jacob Fri, Jun 6, 2025
1st20:38 Rx2James L Fri, Jun 6, 2025
2nd21:38 Rx2Dylan Fri, Jun 6, 2025

James L20:38 Rx2
35 DB, 30 High Singles, 800m run w/Jerrilyn !!
Dylan21:38 Rx2
Jacob and I, SUs 35# then prog to 50#, might have done 12 rounds
Sandie23:38 Rx2
#15 DB & singles partner with Paul
Jerrilyn20:38 Rx3
With James 15#db-su
Jacob21:38 Rx3
600m, 25# db, switched to 20# after round 2, then 800m. Added the other 200m after time.
Carly H26:03
1000m row/ 35# the last round hang PC/ DU, the last 2 rounds mixed
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€

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

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

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