WOD Blog

Tue, Mar 4 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 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

31 reviews

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

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

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

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

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