WOD Blog

Tue, Mar 4 2025

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

250304


(Time, Rx2, Rx3)
Rx
For time:
21-18-15-12-9-6-3
Deadlifts (85/115 lb)
– Complete 2 wall walks after each set.

Rx2/INTERMEDIATE
For time:
21-18-15-12-9-6-3
Deadlifts (65/95 lb)
– Complete 2 wall walks after each set.

Rx3/BEGINNER
For time:
14-12-10-8-6-4-2
Deadlifts (55/75 lb)
– Complete 6 alternating plank hold shoulder taps after each set.

SKILL WORK/Post-workout
200-meter single-arm kettlebell front-rack carry
– Switch arms as needed.
__________________________________________
INTENDED STIMULUS
10:00 or less.
Light deadlift load for unbroken sets every round.
Each set of wall walks in :30 or less.
Quick transitions back to the deadlifts.

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1st6:55 RxStacey Tue, Mar 4, 2025
2nd9:30 RxJulia P Tue, Mar 4, 2025
3rd10:47 Rx2Jerrilyn Tue, Mar 4, 2025
1st7:45 Rx2James L Tue, Mar 4, 2025
2nd8:00 Rx3Brad Tue, Mar 4, 2025

Josiah6:11 Rx
Stacey6:55 Rx
Julia P9:30 Rx
90 lbs
James L7:45 Rx2
105 BB
Jerrilyn10:47 Rx2
Feet up wall
Brad8:00 Rx3
75#, alt shoulder taps
Robyn S9:05 Rx3
65# DL, wall shoulder taps, then plank
Carly H6:48
85 #/ partial WW, my chest was 8” away from the wall.
Sandie9:18
#55 DL partial ww
Dasha9:33
75#s, partial WWs (synchronized w/ Julie 💜🖤)
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

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


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

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