WOD Blog

Tue, May 20 2025

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

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

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

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