WOD Blog

Thu, Jun 12 2025

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

32 reviews

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

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