WOD Blog

Tue, May 20 2025

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

250520


(Time, Rx2, Rx3)
Rx
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (155/225 lb)
Handstand push-ups

Rx2/INTERMEDIATE
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts (105/155 lb)
Pike push-ups

Rx3/BEGINNER
8-7-6-5-4-3-2-1 reps for time:
Deadlifts (65/95 lb)
Hand-release push-ups

SKILL WORK/Pre-workout
3-5 sets:
5 deadlifts
– Build to workout weight or slightly heavier.
__________________________________________
INTENDED STIMULUS
6:00-12:00 for most; closer to 4:00 for advanced athletes.
Unbroken deadlifts.
Moderately heavy barbell loading.
Handstand push-ups in 1-2 sets.
Reminiscent of Diane.

0% 0%

1st8:22 Rx2Stara Tue, May 20, 2025
2nd10:22 Rx2Jacob Tue, May 20, 2025
3rd9:45 Rx3Robyn S Tue, May 20, 2025
1st8:15 Rx2James L Tue, May 20, 2025
2nd10:11 Rx2Dylan Tue, May 20, 2025

James L8:15 Rx2
Pike PUs
Stara8:22 Rx2
#105/ 6” boat seat cushion for SHSPU
Dylan10:11 Rx2
Rx DLs a few kipping HSPs each round, then floor pike PUs
Jacob10:22 Rx2
175# DL, 1st 2 rounds pike, then hand release
Robyn S9:45 Rx3
#85 DL, #20 DB presses
Rebekah L9:38
135# unbroken DLs, 1-2 sets kipping HSPU
Carly H10:03
155# bb/ hand release knee push-ups
Sandie10:42
#85DL/#15 DB presss
Halley 12:47pm
Just saying hey hey hey!!!

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

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

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

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