WOD Blog

Fri, Jun 20 2025

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

250620


(Rounds, Rx2, Rx3)
PARTNER MONTI
BENCHMARK
Rx
AMRAP 30 with a partner:
50 barbell back-rack step-ups (35/45 lb) (20/20 in)
15 cleans (95/135 lb)
50 barbell back-rack step-ups (35/45 lb) (20/20 in)
10 snatches (95/135 lb)

Rx2/INTERMEDIATE
AMRAP 30 with a partner:
50 barbell back-rack step-ups (15/25 lb) (20/20 in)
15 cleans (65/95 lb)
50 barbell back-rack step-ups (15/25 lb) (20/20 in)
10 snatches (65/95 lb)

Rx3/BEGINNER
AMRAP 30 with a partner:
30 KB goblet hold step-ups (18/12 lb) (20/20 in)
15 cleans (45/35 lb)
30 KB goblet hold step-ups (18/12 lb) (20/20 in)
10 snatches (45/35 lb)

INTENDED STIMULUS
3+ rounds.
Step-ups in less than 3:00.
Cleans and snatches each in less than :90.
Partner version of the Hero workout, Monti, honoring Sgt. 1st Class Jared C. Monti.

0% 0%

1st3 + 73 Rx2Whitney Fri, Jun 20, 2025
2nd3+82 Rebekah L Fri, Jun 20, 2025
3rd3+73 Carly H Fri, Jun 20, 2025
1st4+19 Rx2Casey S Fri, Jun 20, 2025

Casey S4+19 Rx2
Dylan pushed me well! 95lb clean and snatch weight.
Whitney3 + 73 Rx2
with Carly!
Rebekah L3+82
With Halley!! 35# 20” step ups, 65# clean & snatch
Carly H3+73
35# step us/ 65# clean/snatch. With Whitney!
Dasha3+69
35# 16” box; cleans/snatches 1st round 55#, 2-3 65# - with Lily!
Sandie3+40
Su#15 clean and snatch #35 with Heather
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 I

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

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

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