WOD Blog

Mon, Jun 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)

KELLY BROWN


(Time, Rx2, Rx3, Main)
Rx
5 rounds for time:
440-m row
10 box jumps (24/30 in)
10 deadlifts (185/275 lb)
10 wall-ball shots (14/20 lb)
– 25:00 time cap.

INTERMEDIATE/Rx2
5 rounds for time:
440-m row
10 box jumps (20/24 in)
10 deadlifts (95/135 lb)
10 wall-ball shots (10/14 lb)
– 25:00 time cap.

BEGINNER/Rx3
3 rounds for time:
440-m row
10 box step-ups (12/20 in)
10 deadlifts (55/75 lb)
10 wall-ball shots (6/10 lb)
– 25:00 time cap.
__________________________________________
INTENDED STIMULUS
Service Cup workout 3 is the Hero workout, Kelly Brown.
Moderate-to-longer duration effort.
15:00-25:00.
Rows in 2:15 or less.
Deadlifts in unbroken sets of 3 or more.
Note: the original workout calls for 20/30-lb wall-ball shots; today we'll use 14/20 lb.

0% 0%

1stDNF 4+9 Rx2Dasha Mon, Jun 10, 2024
2nd23:26 Rx2Rebekah L Mon, Jun 10, 2024
3rd24:10 Rx2Sandie Mon, Jun 10, 2024
1st3+20 Rx2Brad Mon, Jun 10, 2024

Brad3+20 Rx2 1st
135# DL, 24” box jumps, 14# WB
DashaDNF 4+9 Rx2 1st
14# WB
Rebekah L23:26 Rx2 2nd
Rx2+. Rx row, 24” box jumps, 125# DL, 14# WB
Sandie24:10 Rx2 3rd
Box step ups/#75 DL/#8WB
Jerrilyn15:30 Rx3 4th
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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

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