WOD Blog

Tue, Sep 26 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)

230826


(Time, Rx2, Rx3)
Rx, 5 rounds for time:
15 push jerks (65/95 lb)
12 chest-to-bar pull-ups
9 sumo deadlift high pulls (65/95 lb)

Rx2/INTERMEDIATE, 5 rounds for time:
15 push jerks (55/75 lb)
12 kipping pull-ups
9 sumo deadlift high pulls (55/75 lb)

Rx3/BEGINNER, 5 rounds for time:
12 push jerks (45/65 lb)
9 ring rows
6 sumo deadlift high pulls (45/65 lb)
________________________________________
SCORE: Time to complete workout.
GOAL/INTENDED STIMULUS
10:00-15:00.
Push jerks should be unbroken for the majority of the workout.
Chest-to-bar pull-ups should take no more than 3 sets to complete.
Sumo deadlift high pulls should be completed in 2 sets or less.
Grip and shoulder fatiguing workout.

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1st13:42 Rx2Stacey Tue, Sep 26, 2023
2nd14:09 Rx2Rebekah L Tue, Sep 26, 2023
3rdI0:37 Rx3Danielle B Tue, Sep 26, 2023
1st14:02 Rx3James L Tue, Sep 26, 2023

Josiah13:30 Rx
75BB
Donovan13::10 Rx
75
Stacey13:42 Rx2
12PU then 9 PU, 55BB
Rebekah L14:09 Rx2
Joe F15:00 Rx2
95
James N15:30 Rx2
65BB
Danielle BI0:37 Rx3
35
Carly H10:27 Rx3
65
Joyce11:49 Rx3
65BB, 15DB
James L14:02 Rx3
65BBSDL
Dasha14:05 Rx3
45BB
Cara14:40 Rx3
45
Rosie N16:44 Rx3
35BB
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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

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€

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

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