WOD Blog

Thu, Jun 12 2025

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

250612


(Time, Rx2, Rx3)
Rx
For time:
400-m run
40 ring dips
30 deadlifts (125/185 lb)
20 double-DB step-ups (35/50 lb) (20/20 in)
400-m run

Rx2/INTERMEDIATE
For time:
400-m run
40 jumping ring dips
30 deadlifts (105/155 lb)
20 double-DB step-ups (20/35 lb) (20/20 in)
400-m run

Rx3/BEGINNER
For time:
200-m run
20 foot-assisted ring dips
20 deadlifts (55/75 lb)
20 step-ups (20/20 in)
200-m run

SKILL WORK/Post-workout
Low-ring support work
__________________________________________
INTENDED STIMULUS
8:00-14:00.
Each run in 2:15 or less.
Ring dips in 3:00 or less.
Light-to-moderate deadlifts; 3 sets or less.
Dumbbell step-ups in 2 sets or less.

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1st9:38 Rx2Stacey Thu, Jun 12, 2025
2nd9:53 Rx2Rebekah L Thu, Jun 12, 2025
3rd11:20 Rx2Stara Thu, Jun 12, 2025
1st13:15 RxJames L Thu, Jun 12, 2025

James L13:15 Rx
Full dips, 185 BB, 35 DB
Stacey9:38 Rx2
22# KBs
Rebekah L9:53 Rx2
Rx2 with 25# DB step ups
Stara11:20 Rx2
Jacob11:52 Rx2
Foot assisted rings, 175# DL, 25# steps
Robyn S12:50 Rx2
Foot assisted rings, #105 DL, #9 20in step ups
Amy Sh14:17 Rx3
Foot assisted ring dips. #105 DL for 15, then #85 for 5. #15lb DB 16” box. 400m run.
Carly H9:02
20 Cal bike (not red)/ jumping ring dips/ 125# DL/ 35# SU/ 20 Cal bike (not red)
Dasha10:37
300m run, 40 foot assisted dips, 30 105# DLs, 20 20# KB stepups
Sandie13:51
16inch box with #12 DB #95 DL
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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

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