WOD Blog

Tue, Nov 14 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)

231114 Tuesday


(Time, Rx2, Rx3)
Rx
3 rounds for time:
400-m run
21 sumo deadlift high pulls (65/95 lb)

INTERMEDIATE
Same as Rx’d

Rx3/BEGINNER
3 rounds for time:
300-m run
15 sumo deadlift high pulls (35/45 lb)

SKILL WORK/Pre-workout:
5 sets for load:
3 sumo deadlifts
————————————————————
INTENDED STIMULUS
Monostructural and light weightlifting couplet.
6:00-10:00.
Each run in 2:00 or less.
The sumo deadlift high pulls should be light enough that athletes can complete each round in 2-3 quick sets.

0% 0%

1st9:16 Rx2Carly H Tue, Nov 14, 2023
2nd12:12 Rx3Dasha Tue, Nov 14, 2023
3rd13:11 Rx3Sandie Tue, Nov 14, 2023
1st11:44 RxJames L Tue, Nov 14, 2023

Cara11:07 Rx
Glen11:07 Rx
SDL
James L11:44 Rx
Doug H12:06 Rx
SDL, 500m row
Joe F12:11 Rx
Carly H9:16 Rx2
300m run
Katie C12:20 Rx2
300m
Dasha12:12 Rx3
55# high pulls
Sandie13:11 Rx3
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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

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

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