WOD Blog

Tue, Mar 4 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party

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.

0% 0%

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)

4.9

36 reviews

GregAcq


a month ago

Casey, Dave and crew are all awesome coaches. Workout programming is next level and the gym community is friendly and supportive. Benchmark set!

Matthew Smith


10 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

Lorie Pinion


3 months ago

When you think of CrossFit you probably don't immediately think of a 40 year old soccer mom, I know I didn't. So when I won a free trial month for G-Theory at a Bingo fundraiser (is that not the most 40 year old thing you've ever heard?!) I thoug

Loren Schneider


8 months 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

Angela Acquistapace


a month ago

Coaching is phenomenal. Class sizes are small enough for individual help but large enough to be fun. Members are welcoming and encouraging. Programing is well planned and challenging for all levels.