WOD Blog

Wed, Feb 26 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Happy Birthday: Trevor
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

250226


(Weight, Rx2, Rx3)
Rx
For load:
Deadlift
10-8-8-4-4-4

Rx2/INTERMEDIATE
For load:
Deadlift
10-8-8-4-4-4

Rx3/BEGINNER
For load:
Deadlift
10-8-8-4-4-4

SKILL WORK/Pre-workout
2 sets:
10 monster walk steps, forward
10 monster walk steps, backwards
10 banded sumo stance good mornings
10 banded pull-aparts
__________________________________________
INTENDED STIMULUS
Heavy day relative to each athlete's capacity and technique.
Begin the set of 10 at 50%+ of your recent 1-rep-max.
Increase loading across as many sets as possible while maintaining safety and proper mechanics.
Athletes preparing for the Open should work to a moderate set of 4 reps.
Look back to deadlift heavy days on 250102 and 241003.

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1st215 RxCarly H Wed, Feb 26, 2025
2nd195 RxDasha Wed, Feb 26, 2025
3rd175# RxStacey Wed, Feb 26, 2025
1st285 RxJames L Wed, Feb 26, 2025

James L285 Rx
Carly H215 Rx
Dasha195 Rx
Stacey175# Rx
Joyce165 Rx
4 rep max
Jerrilyn155 Rx
Whitney152.5 Rx
Rebekah L155
12x105, 10x115, 10x125, 8x135, 8x145, 8x155
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

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

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 Iâ€

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