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:
251105 - Diane on Nov 5, 2025 (67 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.

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1st14:13 RxWhitney Wed, Jul 2, 2025
2nd14:31 RxCarly H Wed, Jul 2, 2025
3rd13:30 Rx3Stara 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

31 reviews

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

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

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