WOD Blog

Sat, Jun 28 2025

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

250628


(Time, Rx2, Rx3)
Rx
5 rounds for time:
15 hang power snatches (65/95 lb)
15 bar-facing burpees

Rx2/INTERMEDIATE
5 rounds for time:
15 hang power snatches (55/75 lb)
15 bar-facing burpees

Rx3/BEGINNER
5 rounds for time:
10 hang power snatches (35/45 lb)
10 bar-facing burpees
– Jump or step over the bar.

SKILL WORK
Pre-workout
Every 2:00 for 10:00:
1 power snatch
1 hang squat snatch
– Share a bar with a partner.
– Build in load as mechanics allow.
______________
INTENDED STIMULUS
7:00-12:00.
Hang power snatches in :45-:60 and sets of 5+; light-to-moderate loading.
Bar-facing burpees in :45-1:15; continuous movement.

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1st13:39 Rx3Jacob Sat, Jun 28, 2025

Jacob13:39 Rx3
15x65# snatches, 10 burpees
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