WOD Blog

Mon, Aug 7 2023

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:
260113 on Jan 13, 2026 (45 days ago)

230807


(Time, Rx2, Rx3)
Rx
40 burpee box-overs (20/24 in)
30 deadlifts (135/185 lb)
20 overhead squats
10 muscle-ups

Rx2
40 burpee box-overs (20/24 in)
30 deadlifts (105/155 lb)
20 overhead squats
5 muscle-ups

Rx3
30 burpee box-overs (16/20 in)
20 deadlifts (75/115 lb)
10 overhead squats
5 low ring foot-assisted muscle-ups
________________________________________
ALTERNATE WORKOUT At-home option for time:
40 burpee broad jumps (4 ft)
30 DB deadlifts (35/50 lb)
20 single-arm DB overhead squats
10 DB devils presses
– Use two DBs for the deadlifts and devils presses.
– Use one DB for the overhead squats.
________________________________________
SCORE: Time to complete workout.
GOAL: 8:00-15:00.
Advanced athletes should push to go sub 10:00.
Burpee box-overs should take 2:30 or less.
Deadlifts and overhead squats should take :90 or less.
Muscle-ups should take no more than 3:00.

0% 0%

1st11:12 Stacey Mon, Aug 7, 2023
1st13:20 Rx2Brad Mon, Aug 7, 2023

Brad13:20 Rx2
75# BB, box step overs, ring rows/hold descend
Stacey11:12
95# BB, ring row + ring hold
Ellen11:20
Striped box, step over burpees (only 38); 15# OHS; 85# DL ; ring row
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€

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


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

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

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