WOD Blog

Tue, Aug 22 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)

230822


(Weight, Rx2, Rx3)
RX
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of handstand push-ups.

Rx2 / INTERMEDIATE
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of piked push-ups.

Rx3 / BEGINNER
5 sets for load and reps:
Every 4:00, complete:
3 push presses
– Immediately following your final push press, complete a single max set of push-ups, from the knees if needed.

INTENDED STIMULUS
Complete a new set once every 4:00.
Start around 70% of athletes' 1-rep-max push press and build to a heavy set.
10+ handstand push-ups for the first 3 rounds.
Begin the handstand push-ups within :30 of finishing each set of push presses.
Intentional movement redundancy to build strength

0% 0%

1st106 RxStacey Tue, Aug 22, 2023
2nd125 Rx2Carly H Tue, Aug 22, 2023
3rd107.5 Rx2Rebekah L Tue, Aug 22, 2023
1st160 Rx2Brad Tue, Aug 22, 2023
2nd125 Rx2James L Tue, Aug 22, 2023

Stacey106 Rx
46 first 2 rounds pike, last 3 rounds kipping
Brad160 Rx2
47 reps of various plank/pike push-ups
James N150 Rx2
50 total: Mix of pike and push-up on toes
Donovan147 Rx2
35 pike
Carly H125 Rx2
68
James L125 Rx2
50 reps of pike/push-ups on toes
Rebekah L107.5 Rx2
64 reps: strict small range HSPU to pike to push-up on toes to push-up on knees each round
Danielle B62 Rx2
63 pike
Ellen57 Rx2
56 pike
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€

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


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

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