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:
260113 on Jan 13, 2026 (44 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

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 I

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

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

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