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

WOD Blog

Mon, Dec 4 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)

OPEN 12.4

-JOSH-

OPEN 12.4

(Rounds, Rx2, Rx3)
Rx
AMRAP 7:
3-6-9-12… etc.
Thrusters (65/100 lb)
Chest-to-bar pull-ups

Rx2/INTERMEDIATE
AMRAP 7:
3-6-9-12… etc.
Thrusters (55/75 lb)
Kipping pull-ups

Rx3/BEGINNER
AMRAP 7:
3-6-9-12… etc.
Thrusters (35/45 lb)
Jumping chest-to-bar pull-ups

SKILL WORK/Post-workout:
3 sets:
5-15 GHD sit-ups
– Rest 1:00-2:00 between sets.
—————————————————————
INTENDED STIMULUS
Into the round of 15.
Unbroken thrusters through the round of 9 reps.
Chest-to-bar pull-ups in sets of 3 or more.
Final workout of the 2018 CrossFit Open.

100%

0%

1^st	4+15 Rx2	Stacey Mon, Dec 4, 2023
2^nd	4 + 14 Rx3	Whitney Mon, Dec 4, 2023
1^st	4+6 Rx2	Brad Mon, Dec 4, 2023

Stacey	4+15 Rx2
Brad	4+6 Rx2	65# BB, kipping pull ups
Whitney	4 + 14 Rx3

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

4.8

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

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�

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

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