WOD Blog

Fri, Jun 13 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Welcome: Amy Sh
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (68 days ago)

250613


(Reps, Rx2, Rx3)
Rx
EMOM 15:
8 burpees
8 wall-ball shots (14/20 lb) (9/10 ft)

Rx2/INTERMEDIATE
EMOM 15:
6 burpees
6 wall-ball shots (10/14 lb) (9/10 ft)

Rx3/BEGINNER
EMOM 15:
3 burpees
3 wall-ball shots (6/10 lb) (9/10 ft)

SKILL WORK/Post-workout
Accumulate:
30-50 GHD hip extensions or banded good mornings
__________________________________________
INTENDED STIMULUS
Consistency and stamina-based effort.
Choose a rep count that allows :10+ to rest each minute.
Unbroken wall-ball shots.
Workout ends if the work is not completed within the minute; all athletes stop at 15:00.
Advanced athletes could try 10/10.

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1st180 Rx2Stara Fri, Jun 13, 2025
Rebekah L Fri, Jun 13, 2025
2nd168 Rx2Stacey Fri, Jun 13, 2025
3rd138 Rx3Robyn S Fri, Jun 13, 2025
1st180 Rx2Brad Fri, Jun 13, 2025
2nd84 Rx2James L Fri, Jun 13, 2025

Rebekah L180 Rx2
6/6 for 15 rounds, 12# WB + 5x10 good mornings 45# bar
Brad180 Rx2
At home: six burpees, six air squats with pop at the top (no WB).
Stara180 Rx2
#12 WB 🥵
Stacey168 Rx2
14# WB, 6/6 for 14 rounds
James L84 Rx2
alternated to rest/work after round 7.
Robyn S138 Rx3
#8 WB, 3 rounds 3 reps/movement, otherwise 5 reps
Danielle B132 Rx3
8#WB. All I can say is I made it in!!! 😳🦒
Carly H150
5/5 - 14# WB
Dasha140
5/5, 12# WB; took a break for round 11. Yes you saw it right, I did 530AM 😂😭
Sandie134
#8 WB. 5/5 round1-11 round 12-15 3/3
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

Matthew Smith


a month 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

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

Kimberly Dougherty


7 years ago

I am a beginner at crossfit and was a bit scared about how things were going to go for me with it. I LOVE IT! Ginger is a great instructor. She cares about teaching the basics so you learn the proper forms. Everyone that I have met there is suppo

Claudia S


10 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