WOD Blog

Wed, Jul 1 2020

Sat, Oct 17, 2020 at 3:00pm End of Summer Backyard G-Theory BBQ
Sat, Aug 26, 2023 at 1:00pm G-Theory Summer Party
Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista
Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (68 days ago)

200701


(Time, Rx+, Rx2)
'ROY'
(Rx+) 5 Rounds:
*15 Deadlifts (225/155 lb.)
*20 box jumps (24 in.)
*25 pull-ups
___________________________________
(Rx) 5 Rounds
*15 Deadlifts (185/135 lb.)
*15 box jumps (24/20 in.)
*15 pull-ups
___________________________________
(Rx2) 5 Rounds
*15 Deadlifts
*15 Step-ups
*15 Jumping Pull-ups
___________________________________
SCORE: Time to complete workout.
GOAL: Have fun and honor our fallen soldier. Leave the ego at the door. Don't be a hero by ruining yourself, today is about honoring a hero. 20-30min depending on fitness level.
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla. was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations. He is survived by his wife Amy and three children, Michael, Landon and Olivia.

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1st19:19 RxStacey Wed, Jul 1, 2020

Zack B17:39 Rx
Ring Rows
Stacey19:19 Rx
125BB
Eric J25:44 Rx
145BB
Tamara D16:54 Rx2
85BB, 13.5'
Amaya18:06 Rx2
55BB, 20'box, banded pull ups
Katherine19:23 Rx2
55BB, 16'box, kipping pulls
Nikki S19:46 Rx2
85BB, 20'
Renee20:01 Rx2
75BB elevated, 16'box, kipping pulls
Kirsten20:38 Rx2
75BB, 24'box, banded pull ups
Jim C21:28 Rx2
135BB, 16'box, ring rows
Doni23:19 Rx2
85BB, 20'step ups, banded pull ups
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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

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