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:
251105 - Diane on Nov 5, 2025 (67 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%

1st7:56 Rx2Whitney Tue, May 28, 2024
2nd10:52 Rx2Carly H Tue, May 28, 2024
3rd11:15 Rx2Dasha 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

31 reviews

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 I

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

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