WOD Blog

Fri, May 30 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)

250530


(Weight)
Rx
For load:
3-3-3-3-3
Deadlift
– Start every rep with an open hand and a return under control (no dropping the bar).

Rx2/INTERMEDIATE
Same as Rx’d

Rx3/BEGINNER
Same as Rx’d

INTENDED STIMULUS
Heavy day relative to each athlete.
Compare to the 5x5 deadlift on 250408.
Find a load that is challenging enough to require focus, while still allowing for sound technique.

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1st260 RxJacob Fri, May 30, 2025
2nd235 RxCarly H Fri, May 30, 2025
3rd215 RxRebekah L Fri, May 30, 2025

Jacob260 Rx
Carly H235 Rx
Rebekah L215 Rx
3 months ago I was only allowed to lift 25#!!! 😃
Dasha195 Rx
Built up to 195#; slow ascent, slow descent. I can’t feel my thumbs 😣
Julia P115 Rx
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 Iâ€

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

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