WOD Blog

Tue, May 28 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)

240528


(Time, Rx2, Rx3)
Rx
For time:
21-15-9
DB deadlifts (35/50 lb)
42-30-18
Box step-ups (20/24 in)
– Use two dumbbells.
__________________________________________
INTERMEDIATE/Rx2
For time:
21-15-9
DB deadlifts (20/35 lb)
42-30-18
Box step-ups (20/24 in)
– Use two dumbbells.
__________________________________________
BEGINNER/Rx3
For time:
21-15-9
DB deadlifts (10/15 lb)
Box step-ups (12/20 in)
– Use two dumbbells.
_________________________________________
INTENDED STIMULUS
5:00-8:00.
Unbroken dumbbell deadlifts.
First set of box step-ups in under 3:00.

0% 0%

1st10:52 Rx2Carly H Tue, May 28, 2024
2nd11:15 Rx2Dasha Tue, May 28, 2024
3rd10:52 Rx3Jerrilyn Tue, May 28, 2024
1st9:47 Rx2Brad Tue, May 28, 2024

Joyce7:55 Rx2
15 lb db. 16” box
Whitney7:56 Rx2
12’ box
Brad9:47 Rx2
14” box, 35# DBs
Carly H10:52 Rx2
25# dl/ 15# step-ups/ 20 in box
Dasha11:15 Rx2
Rx2 as written
Jerrilyn10:52 Rx3
25# sumo 10#dbs 12”
Stacey10:48
35#DBs, 12' box. Bye bye grip 🫠
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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 I

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

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