WOD Blog

Tue, May 23 2023

Sat, Aug 26, 2023 at 1:00pm G-Theory Summer Party
Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista
Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Happy Birthday: Chris Si
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (68 days ago)

230523


(Weight, Rx2, Rx3)
Rx
For load:
3-2-2-1-1-1-1:
Weighted pull-ups

Rx2
7 sets for reps:
Max-reps strict pull-ups
– Athletes who can perform 5+ pull-ups should perform this workout RX’d.

Rx3
7 sets for reps:
1-5 banded strict pull-ups
________________________________________
SCORE: Max weight for weighted pull ups. Or max reps for Rx2/Rx3
– Athletes who can perform at least 1 strict pull-up should perform the intermediate option.
GOAL: Loaded gymnastics day!
Find heavy sets of 3 and then 2 pull-ups, and then find a 1-rep-max weighted pull-up. Rest 2:00-3:00 between sets.
20:00 total clock.

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1st1 @ 15# DB RxStacey Tue, May 23, 2023

Stacey1 @ 15# DB Rx
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 Iâ€

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

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

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