WOD Blog

Fri, Nov 3 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 (44 days ago)

231103


(Time, Rx2, Rx3)
Rx
6 rounds for time:
9 deadlifts (155/225 lb)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.

Rx2/INTERMEDIATE
6 rounds for time:
9 deadlifts (105/155 lb)
100-m double-KB farmers carry
– Athlete chooses the farmers carry load.

Rx3/BEGINNER
6 rounds for time:
9 deadlifts (55/75 lb)
50-m double-KB farmers carry
– Athlete chooses the farmers carry load.

SKILL WORK
Rest, stretch, recover.
_______________________________________
INTENDED STIMULUS
12:00 or less.
Moderate to light deadlift load with reps completed in 3 sets or less.
Farmers carry should be challenging but at a load that allows athletes to complete each effort unbroken in 1:00 or less.

0% 0%

1st12:43 RxRebekah L Fri, Nov 3, 2023
2nd14:54 RxCarly H Fri, Nov 3, 2023
3rd12:05 Rx2Danielle B Fri, Nov 3, 2023
1st11:50 RxDerek Fri, Nov 3, 2023
2nd11:10 Rx2James L Fri, Nov 3, 2023

Derek11:50 Rx
50# DBs
Rebekah L12:43 Rx
35# KBs
Carly H14:54 Rx
25 carry
Joe F16:10 Rx
30 carry
James L11:10 Rx2
185#, 35# DBs
Danielle B12:05 Rx2
26# KBs
Dasha13:15 Rx2
30# DBs
Sandie16:28 Rx3
55BB, 15Carry
Joyce12:36
125 lbs 31 lb KB
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

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


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€

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

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