WOD Blog

Tue, Jul 15 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)

250715


(Time, Rx2, Rx3)
RX
5 rounds for time:
12 KB goblet squats (35/53 lb)
1 legless rope climb (15/15 ft)
12 single-arm KB box step-ups (20/20 in)
6 strict pull-ups

Rx2/INTERMEDIATE
5 rounds for time:
12 KB goblet squats (26/35 lb)
1 rope climb (15/15 ft)
12 single-arm KB box step-ups (20/20 in)
3 strict pull-ups

Rx3/BEGINNER
5 rounds for time:
12 air squats
3 pull-to-stands
12 box step-ups (12/20 in)
3 ring rows

SKILL WORK
Post-workout
3 sets:
5 KB windmills/arm
– Build in load, but only as quality mechanics allow.

0% 0%

1st11:27 Rx2Chaundra Tue, Jul 15, 2025
2nd13:38 Rx2Stara Tue, Jul 15, 2025
3rd14:41 Rx2Stacey Tue, Jul 15, 2025
1st12:47 RxJames L Tue, Jul 15, 2025

James L12:47 Rx
44 DB
Chaundra11:27 Rx2
26# KB, 6 banded pullups
Stara13:38 Rx2
#26 KB, 15” RC, 6 SBSPU (short bar strict PU)
Stacey14:41 Rx2
35# KB. First round = half legless half normal rope climb. 15-ft rope.
Danielle B14:36 Rx3
6RR, walking lunges #18, #22GS, 3 banded pull-ups
Carly H13:26
35# kb/ 3 pull to stand/ 3 pull up attempts
Dasha14:something
Rx reps - 26# kb, 1 normal rope climb, kipping pull-ups
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

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

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

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