WOD Blog

Tue, Mar 18 2025

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

250318


(Time, Rx2, Rx3)
Rx
5 rounds for time of:
15/18-cal row
12 deadlifts (105/155 lb)
9 hang power cleans

Rx2/INTERMEDIATE
5 rounds for time of:
12/15-cal row
9 deadlifts (75/115 lb)
6 hang power cleans

Rx3/BEGINNER
5 rounds for time of:
10/12-cal row
8 deadlifts (35/45 lb)
6 hang power cleans

Skill Work/Post-workout
Accumulate:
2:00 weighted plank hold
________________________________________
Intended Stimulus
8:00-15:00; most athletes in 10:00-13:00.
Row efforts in :50-1:20.
Deadlifts in :15-:30 and 1-2 sets.
Hang power cleans in :20-1:00 and 1-2 sets.
Similar to the Hero workout DT, but without the push jerk and with the addition of increased movement redundancy from the row.
High movement redundancy and the likelihood of local muscular fatigue in the glutes, back, and grip.

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1st13:56 RxStacey Tue, Mar 18, 2025
2nd17:45 RxJerrilyn Tue, Mar 18, 2025
3rd14:04 Rx3Stara Tue, Mar 18, 2025
1st14:10 Rx2James L Tue, Mar 18, 2025

Stacey13:56 Rx
Jerrilyn17:45 Rx
30#goblet squat
James L14:10 Rx2
18 cal Row, 95 BB
Matthew R16:53 Rx2
18cal, 105# BB
Stara14:04 Rx3
12 cals/ 65# BB
Rebekah L12:45
15 cal row, 75# barbell
Jacob14:30
18 cal, 75 pounds
Julia P16:00
65 barbell
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

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

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€

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

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