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

WOD Blog

Fri, Nov 10 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 (67 days ago)

112310

(Time, Rx2, Rx3)
Rx
3 rounds for time:
30 push-ups
20 kipping pull-ups
10 deadlifts (135/185 lb)

Rx2/INTERMEDIATE
3 rounds for time:
20 push-ups
15 kipping pull-ups
10 deadlifts (95/135 lb)

Rx3/BEGINNER
3 rounds for time:
20 knee push-ups
15 ring rows
10 deadlifts (65/95 lb)

SKILL WORK/Post-workout:
4 sets:
10 V-ups
10 supine toe touches
10 lying leg raises
– Rest :30-1:00.
__________________________________________
INTENDED STIMULUS
9:00-15:00.
Push-ups in sets of 10+ to start and in 2:00 or less per round.
Push-ups and pull-ups in 3 sets or less.
Light to moderate deadlift load.
Redundant movement patterns will fatigue the shoulders and triceps.

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1^st	11:44 Rx2	Dasha Fri, Nov 10, 2023
2^nd	13:23 Rx3	Sandie Fri, Nov 10, 2023
1^st	11:18 Rx2	James L Fri, Nov 10, 2023

James L	11:18 Rx2	1/2 ring rows on sets 2 & 3
Dasha	11:44 Rx2	Knee pushups, 20 ring rows
Sandie	13:23 Rx3	20,20,10 with Rx3 weight

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�

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

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

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

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