WOD Blog

Tue, Jun 24 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (68 days ago)

250624


(Time, Rx2, Rx3)
Benchmark: LINDA

RX
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.5 x bodyweight)
Bench press (1 x bodyweight)
Squat clean (0.75 x bodyweight)

Rx2/INTERMEDIATE
10-9-8-7-6-5-4-3-2-1 reps for time:
Deadlift (1.25 x bodyweight)
Bench press (.75 x bodyweight)
Squat clean (0.5 x bodyweight)

Rx3/BEGINNER
8-7-6-5-4-3-2-1 reps for time:
Deadlift (65/95 lb)
Bench press (55/75 lb)
Squat clean (35/45 lb)

SKILL WORK
Rest, stretch, recover.
————————
INTENDED STIMULUS
15:00-30:00.
Unbroken deadlifts.
Bench presses in 1-2 sets.
Squat cleans in less than 1:30; touch-and-go reps or quick singles.
June CAP benchmark; retest from 230410.

0% 0%

1st29:09 Rx3Jacob Tue, Jun 24, 2025
2nd20:38 Sandie Tue, Jun 24, 2025
3rd21:49 Rebekah L Tue, Jun 24, 2025

Jacob29:09 Rx3
185# DL, 95# bench, 85# front squat (no squat clean)
Sandie20:38
#85 DL #55 Bench #35 SQ Cleans
Rebekah L21:49
Bench press was the easiest part for me 🤷🏻‍♀️ 155 DL, 105 squat cleans, 105 bench press
Stacey26:27
135# DL, 75# bench, 105# cleans. DESTROYED ☠️
Dasha29:45
115# DLs, 85# bench, 65# cleans (worked in with Halley!💜)
Robyn S??? Rx3
#85 DL #55 BP #35 squat cleans. Stacey killed it today!
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 I

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

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

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

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