WOD Blog

Wed, Nov 22 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)

231122


(Rounds, Rx2, Rx3)
Rx
AMRAP 10:
7 handstand push-ups
7 deadlifts (155/225 lb)

Rx2/INTERMEDIATE
AMRAP 10:
5 handstand push-ups
7 deadlifts (105/155 lb)

Rx3/BEGINNER
AMRAP 10:
7 double-DB shoulder presses (10/15 lb)
7 deadlifts (65/95 lb)

SKILL WORK/Pre-workout:
On an 8:00 clock:
Build to a heavy set of 3 deadlifts
______________________________________
INTENDED STIMULUS
5+ rounds.
Moderate loading that allows for unbroken deadlifts for most rounds.
Handstand push-ups in 2 sets or less.

100% 0%

1st8+6 RxRebekah L Wed, Nov 22, 2023
2nd8 + 8 Rx2Carly H Wed, Nov 22, 2023
3rd7 Rx3Sandie Wed, Nov 22, 2023

Rebekah L8+6 Rx
155# DLs unbroken, 7 HSPU unbroken
Josiah7+6 Rx
Carly H8 + 8 Rx2
155 barbell, 25 dumbbell push press
Sandie7 Rx3
Dasha5+3 Rx3
7 pike push-ups w/ black band, 95# deadlift
Stacey8
115# DL, 5 HSPU w/ abmat
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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


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€

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