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:
251105 - Diane on Nov 5, 2025 (68 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.

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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

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

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

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€