WOD Blog

Sat, Feb 10 2024

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)

240210


(Time, Rx2, Rx3)
Rx
40 deadlifts (65/95 lb)
40 hang power cleans
800-m run
30 deadlifts
30 hang power cleans
800-m run
20 deadlifts
20 hang power cleans
800-m run
10 deadlifts
10 hang power cleans

Rx2/INTERMEDIATE
Same as Rx’d

Rx3/BEGINNER
For time:
15 deadlifts (45/65 lb)
15 hang power cleans
600-m run
15 deadlifts
15 hang power cleans
600-m run
10 deadlifts
10 hang power cleans
600-m run
10 deadlifts
10 hang power cleans

AT HOME OPTION:
Rx
For time:
40 deadlifts (65/95 lb)
40 hang power cleans
800-m run
30 deadlifts
30 hang power cleans
800-m run
20 deadlifts
20 hang power cleans
800-m run
10 deadlifts
10 hang power cleans
_______________________________________
INTENDED STIMULUS
19:00-27:00.
Deadlifts and hang power cleans in sets of 10+.
Runs in 5:00 or less.
Finish the first round by 9:00.

Run substitutions:
1) C2 Bike | 1,600/2,000 meters
2) Assault or Echo bike | 1,750/2,500 meters
3) Row or Ski-erg | 800/1,000 meters

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1st17:51 Rebekah L Sat, Feb 10, 2024

Rebekah L17:51
Rx deadlift and HPC, 400m runs
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€

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

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