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G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603
530-217-3154

WOD Blog

Mon, Aug 28 2023

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)

230828

(Time, Rx2, Rx3)
Rx / 6 rounds for time:
12 DB deadlifts (35/50 lb)
9 DB box step-up (35/50 lb) (20/24 in)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.

Rx2 / INTERMEDIATE 6 rounds for time:
12 DB deadlifts (20/35 lb)
9 DB box step-up (20/35 lb) (20/24 in)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.

Rx3 / BEGINNER 6 rounds for time:
12 DB deadlifts (20/15 lb)
9 box step-ups (12 in)
200-m run
– Use two DBs.
– Rest 2:00 between rounds.
_________________________________________
SCORE: Time to complete workout.
GOAL: INTENDED STIMULUS
Finish each round in 2:00 or less.
Unbroken deadlifts and step-ups.
Finish each run in 1:00 or less.
Fast intervals with a light DB load.

0%

0%

1^st	20:29 Rx	Stacey Mon, Aug 28, 2023
2^nd	21:07 Rx	Julia P Mon, Aug 28, 2023
3^rd	21:01 Rx2	Sandie Mon, Aug 28, 2023

Stacey	20:29 Rx	14' box
Donovan	20:45 Rx	50DB, 20 box
Cara	21:00 Rx	25DB, 20 box
Julia P	21:07 Rx	26KB, 16 box
Sandie	21:01 Rx2	12DB, 13.5 box
Ellen	21:55 Rx2	31KB, 16 box
David Sk	20:31 Rx3	20lb/16”
Doug H	25:06 Rx3	45# dl, 40# set, 250m row
Carly H	21:09	25DB, 16 box

530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

Matthew Smith

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�

Claudia S

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

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

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

Bradley Cavallo

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