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:
251105 - Diane on Nov 5, 2025 (67 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

31 reviews

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

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

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

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€