WOD Blog

Wed, Apr 2 2025

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

250402


(Time, Rx2, Rx3)
RX
For time:
22-16-10
Deadlifts (135/205 lb)
Double-dumbbell box step-ups (20/20 in) (35/50 lb)
Rest 1:00
9-6-3
Power cleans (135/205 lb)
Double-dumbbell box step-overs (20/20 in) (35/50 lb)

INTERMEDIATE
For time:
22-16-10
Deadlifts (95/135 lb)
Double-dumbbell box step-ups (12/12 in) (35/50 lb)
Rest 1:00
9-6-3
Power cleans and then (95/135 lb)
Double-dumbbell box step-overs (12/12 in) (35/50 lb)

BEGINNER
For time:
18-12-6
Deadlifts (35/45 lb)
Single-DB box step-ups (12/12 in) (10/15 lb)
Rest 1:00
9-6-3
Power cleans (35/45 lb)
Single-DB box step-overs (12/12 in) (10/15 lb)

Pre-workout
EMOM 10:
1 deadlift + 1 power clean

INTENDED STIMULUS
8:00-12:00.
Each couplet completed in 4:00-6:00.
Light-to-moderate deadlift load.
Moderate-to-heavy power clean load.
Use two dumbbells for the step ups

0% 0%

1st9:04 Rx2Stacey Wed, Apr 2, 2025
2nd12:45 Rx2Dasha Wed, Apr 2, 2025
3rd9:38 Carly H Wed, Apr 2, 2025
1st11:12 Rx2Dylan Wed, Apr 2, 2025
2nd12:03 Rx2Brad Wed, Apr 2, 2025

Whitney8:54 Rx2
65# BB, 25# DB
Stacey9:04 Rx2
Dylan11:12 Rx2
Brad12:03 Rx2
115# DL, 95# PC, 35# DB, 16” box
Dasha12:45 Rx2
95# bb, 35# db, 16” box
Carly H9:38
100# BB/ 35# DB/ 18” box
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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 I

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

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

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