WOD Blog

Fri, Nov 10 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)

112310


(Time, Rx2, Rx3)
Rx
3 rounds for time:
30 push-ups
20 kipping pull-ups
10 deadlifts (135/185 lb)

Rx2/INTERMEDIATE
3 rounds for time:
20 push-ups
15 kipping pull-ups
10 deadlifts (95/135 lb)

Rx3/BEGINNER
3 rounds for time:
20 knee push-ups
15 ring rows
10 deadlifts (65/95 lb)

SKILL WORK/Post-workout:
4 sets:
10 V-ups
10 supine toe touches
10 lying leg raises
– Rest :30-1:00.
__________________________________________
INTENDED STIMULUS
9:00-15:00.
Push-ups in sets of 10+ to start and in 2:00 or less per round.
Push-ups and pull-ups in 3 sets or less.
Light to moderate deadlift load.
Redundant movement patterns will fatigue the shoulders and triceps.

0% 0%

1st11:44 Rx2Dasha Fri, Nov 10, 2023
2nd13:23 Rx3Sandie Fri, Nov 10, 2023
1st11:18 Rx2James L Fri, Nov 10, 2023

James L11:18 Rx2
1/2 ring rows on sets 2 & 3
Dasha11:44 Rx2
Knee pushups, 20 ring rows
Sandie13:23 Rx3
20,20,10 with Rx3 weight
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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€

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