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G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603
530-217-3154

WOD Blog

Tue, Sep 12 2023

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

Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (68 days ago)

230912

(Rounds, Rx2, Rx3)
Rx,AMRAP 12:
12 ring dips
12 sumo deadlift high pulls (75/115 lb)

Rx2,AMRAP 12:
9 ring dips
12 sumo deadlift high-pulls (65/95 lb)

Rx3,AMRAP 12:
12 foot-assisted ring dips
12 sumo deadlift high-pulls (45/65 lb)
________________________________________
SCORE: As many rounds as possible in 12minutes.
GOAL/INTENDED STIMULUS
5-8 rounds.
Ring dips and sumo deadlift high pulls in 1-3 sets each.
Less than 1:00 of work on each movement.
Complementary movements that target the shoulders.

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1^st	5 Rx3	Danielle B Tue, Sep 12, 2023
2^nd	5+8	Stacey Tue, Sep 12, 2023
1^st	5+3	Brad Tue, Sep 12, 2023

Joe F	4 Rx	Hella bands for Dips
Danielle B	5 Rx3	Banded ring dips/ 55lb BB
James N	5 + 10 @ 75lbs Rx3
Stacey	5+8	75# BB, banded ring dips
Brad	5+3	85lbs, black banded dips

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

4.8

Matthew Smith

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�

Kimberly Dougherty

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

Kris Janssen

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

Bradley Cavallo

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

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