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:
251105 - Diane on Nov 5, 2025 (67 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

31 reviews

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

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

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

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€

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