WOD Blog

Mon, Oct 2 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:
251105 - Diane on Nov 5, 2025 (67 days ago)

231002


(Time, Rx2, Rx3)
Rx/3 rounds for time of:
20 wall-ball shots (14/20 lb)
20 deadlifts (75/115 lb)
20 box jumps (20/24 lb)
20 push presses (75/115 lb)
20 toes-to-bars
Rest 1:00

Rx2/INTERMEDIATE

Same as RX’d

Rx3/BEGINNER, 3 rounds for time of:
15 wall-ball shots (10/14 lb)
15 deadlifts (55/75 lb)
15 box jumps (12/20 in)
15 push presses (55/75 lb)
15 lying leg raises
Rest 1:00
______________________________________
SCORE: Time to complete the workout.
GOAL/INTENDED STIMULUS
15:00-18:00.
Push the pace each round, then recover with built-in rest.
Complete each round in 5:00 or less.
Maintain unbroken reps for as many of the movements as possible.
Complete each round of toes-to-bar reps in 3 sets or less.

0% 0%

1st16:55 RxCarly H Mon, Oct 2, 2023
2nd18:30 RxStacey Mon, Oct 2, 2023
3rd19:40 RxDanielle B Mon, Oct 2, 2023
1st18:58 Rx2James L Mon, Oct 2, 2023
2nd18:03 Rx3Brad Mon, Oct 2, 2023

Carly H16:55 Rx
65BB, 12WB, 16Box
Donovan18:10 Rx
95BB
Stacey18:30 Rx
65BB, 14WB, 20Box. Kipping straight leg swings instead of T2B
Danielle B19:40 Rx
55BB, 10WB,12Box
Josiah20:00 Rx
95BB
Cara18:42 Rx2
James L18:58 Rx2
75BB, 16WB, 20Box
Dasha15:03 Rx3
Ora15:30 Rx3
Brad18:03 Rx3
Sandie18:38 Rx3
40BB, 6WB, 13.5Box
Eric T17:58
14# WB, 85# DL, 25# PP, 20' box
Joe F19:06
95BB, 20WB, 20Box
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 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

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

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€

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

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