WOD Blog

Fri, Jun 5

Gymversary: Derek(3)

260605


(Time, Rx2, Rx3)
RX
For time:
6 rope climbs (15/15 ft)
6 DB farmers carry shuttles (50/70 lb)
21 DB deadlifts (50/70 lb)
21-cal bike
4 rope climbs
4 DB farmers carry shuttles
15 DB deadlifts
15-cal bike
2 rope climbs
2 DB farmers carry shuttles
9 DB deadlifts
9-cal bike
— Use two dumbbells.
— 1 shuttle is 25 ft down and back.

INTERMEDIATE
For time:
4 rope climbs (12/12 ft)
4 DB farmers carry shuttles (35/50 lb)
21 DB deadlifts (35/50 lb)
21-cal bike
3 rope climbs
3 DB farmers carry shuttles
15 DB deadlifts
15-cal bike
2 rope climbs
2 DB farmers carry shuttles
9 DB deadlifts
9-cal bike

BEGINNER
For time:
3 lying pull-to-stands
3 DB farmers carry shuttles (15/25 lb)
15 DB deadlifts (15/25 lb)
15-cal bike
2 lying pull-to-stands
2 DB farmers carry shuttles
12 DB deadlifts
12-cal bike
1 lying pull-to-stands
1 DB farmers carry shuttles
9 DB deadlifts
9-cal bike

INTENDED STIMULUS
12:00-16:00.
Rope climbs in :10-:20 per rep.
First set of farmers carries in under 1:30.
First set of dumbbell deadlifts in 1-3 sets and under 1:30.
First set of bike calories in 1:00-2:00.
Grip-intensive; plan to take breaks due to grip fatigue.

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1st17:48 Rx2Dasha Fri, Jun 5, 2026
2nd13:18 Sandie Fri, Jun 5, 2026
1st17:20 row 28-20-12 RxDylan Fri, Jun 5, 2026
2nd13:50 Rx2Greg A Fri, Jun 5, 2026
3rd17:15 Rx2James L Fri, Jun 5, 2026

Dylan17:20 row 28-20-12 Rx
Tore my shoes
Greg A13:50 Rx2
15’climbs
James L17:15 Rx2
55 lb DB & 15 ft Rope climbs
Dasha17:48 Rx2
Jacob W14:29 Rx3
4-3-2 rope, 6-4-2 farmer carry, 21-15-9 kb DL & bike
Sandie13:18
-#26. 4,3,2 pull to stand
Greg A 7:22pm
Shout out to Dylan with the 70#kb’s. Rocked it!

530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

33 reviews

Matthew Smith


7 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€

Loren Schneider


5 months 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


2 years 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


a year 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


2 years 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