WOD Blog

Wed, Apr 2 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)

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%

1st8:54 Rx2Whitney Wed, Apr 2, 2025
2nd9:04 Rx2Stacey Wed, Apr 2, 2025
3rd12:45 Rx2Dasha 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

31 reviews

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

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

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

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