WOD Blog

Mon, Jul 14 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

250714


(Time, Rx2, Rx3)
RX
For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run

Rx2/INTERMEDIATE
For time:
400-m run
30 knees-to-chest
400-m run
5 wall walks
400-m run
30 knees-to-chest
400-m run

Rx3/BEGINNER
For time:
200-m run
20 hanging knee raises
200-m run
5 inchworm + push-up
200-m run
20 hanging knee raises
200-m run

SKILL WORK
Post-workout
3 sets:
10 good mornings
– Build in load, but only as quality mechanics allow.
____________
INTENDED STIMULUS
12:00-18:00.
Moderate time domain pyramid-style workout.
Run efforts in 2:00 or less.
3+ wall walks per minute.
Toes-to-bars in 3:00 or less.
Retest from 240811.

100% 0%

1st18:11 RxRebekah L Mon, Jul 14, 2025
2nd15:20 Rx2Whitney Mon, Jul 14, 2025
3rd11:14 Rx3Dasha Mon, Jul 14, 2025
1st15:15 Rx2Jacob Mon, Jul 14, 2025

Rebekah L18:11 Rx
65# GM 3x10
Jacob15:15 Rx2
As written.
Whitney15:20 Rx2
Dasha11:14 Rx3
I showed up 😅
Carly H14:45
350m runs/ 30- kipping strait leg raises/ 5- ww
Stacey15:29
Kipping toes above hips
Sandie16:55
Knee ups/2-300 m and 2-400 m & partial WW
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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

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

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€