WOD Blog

Wed, Jul 2 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Happy Birthday: Kelsey T
Most Recent Benchmark:
260113 on Jan 13, 2026 (45 days ago)

250702


(Time, Rx2, Rx3)
RX
21-15-9-21 reps for time:
Sumo deadlift high pulls (65/95 lb)
Push presses (65/95 lb)
Cal Echo bike

Rx2/INTERMEDIATE
21-15-9-21 reps for time:
Sumo deadlift high pulls (55/75lb)
Push presses (55/75 lb)
Cal Echo bike (15-12-9-15 calories)

Rx3/BEGINNER
15-10-5-15 reps for time:
Sumo deadlift high pulls (35/45 lb)
Push presses (35/45 lb)
Cal Echo bike

SKILL WORK
Rest, stretch, recover.
____________
INTENDED STIMULUS
11:00-15:00; advanced athletes may go faster.
Classic descending-rep ladder with a twist.
Light load for higher reps.
Unbroken first set of push presses and sumo deadlift high pulls with just a short break between each movement.
6:00 or less of total time on the bike; first set of calories in under 1:30.

0% 0%

1st14:31 RxCarly H Wed, Jul 2, 2025
2nd13:30 Rx3Stara Wed, Jul 2, 2025
3rd16:47 Rx3Jerrilyn Wed, Jul 2, 2025
1st15:59 Rx2Jacob Wed, Jul 2, 2025

Whitney14:13 Rx
35# barbell
Carly H14:31 Rx
Row
Jacob15:59 Rx2
62# kb high pulls, 55# push press, downgraded to 45# after first round
Stara13:30 Rx3
#45 RX reps, scaled cals
Jerrilyn16:47 Rx3
Scaled reps and calories
Rebekah L13:49
65# BB with Rx reps, 15/10 cal bike, 5/15 cal rower. Almost died. Questioning life choices
Stacey14:53
Rx BB wt & reps, scaled bike cals
Sandie16:35
#35.row/RX reps
Dasha16:46
Rx reps, 60# BB, rower
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 Iâ€

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

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

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