WOD Blog

Tue, May 7 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:
260113 on Jan 13, 2026 (44 days ago)
240507240510

240507


(Time, Rx2, Rx3)
Rx
7 rounds for time:
7 sumo deadlift high pulls (65/95 lb)
7 push presses
7 box jump-overs (24/30 in)

INTERMEDIATE/Rx2
7 rounds for time:
7 sumo deadlift high pulls (55/75 lb)
7 push presses
7 box jump-overs (20/24 in)

BEGINNER/Rx3
7 rounds for time:
5 sumo deadlift high pulls (35/45 lb)
5 push presses
5 box step-overs (20 in)

SKILL WORK/1Pre-workout:
On a 10:00 clock:
5 push presses
– Build to a heavy set of 5 reps.
—————————————————————
INTENDED STIMULUS
8:00-12:00.
Complete each movement in unbroken sets; rest between sets as needed.
Finish the first 3 rounds in 4:00 or less.
Box jump-overs in under 1:00 each round.

0% 0%

1st9:00 RxRebekah L Tue, May 7, 2024
2nd10:20 RxStacey Tue, May 7, 2024
3rd11:07 Rx2Dasha Tue, May 7, 2024

Rebekah L9:00 Rx
Stacey10:20 Rx
Doug H10:06 Rx2
35# BB, 20' box jump overs
Dasha11:07 Rx2
5 rounds jumps, 2 rounds step-ups
Sandie12:10 Rx2
#45 box step overs 20 inch
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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€

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

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

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