WOD Blog

Tue, May 20 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Happy Birthday: Ora

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.

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1st8:22 Rx2Stara Tue, May 20, 2025
2nd10:22 Rx2Jacob W 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
Jacob W10:22 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
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.9

36 reviews

Matthew Smith


10 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

Lorie Pinion


3 months ago

When you think of CrossFit you probably don't immediately think of a 40 year old soccer mom, I know I didn't. So when I won a free trial month for G-Theory at a Bingo fundraiser (is that not the most 40 year old thing you've ever heard?!) I thoug

GregAcq


a month ago

Casey, Dave and crew are all awesome coaches. Workout programming is next level and the gym community is friendly and supportive. Benchmark set!

Loren Schneider


8 months 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

Angela Acquistapace


a month ago

Coaching is phenomenal. Class sizes are small enough for individual help but large enough to be fun. Members are welcoming and encouraging. Programing is well planned and challenging for all levels.