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

WOD Blog

Thu, Dec 21 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)

231221

(Weight)
Rx/for load:
3-3-3-3-3-3-3
Shoulder press

SKILL WORK/Post-workout:
On an 8:00 clock:
Handstand walk practice
————————————————————
INTENDED STIMULUS
Build upper-body strength and improve overhead range of motion.
Build to a heavy set of 3 and maintain for all 5 sets.
Perform a new set every 3:00 to allow for about 2:30 of rest between sets.

0%

0%

1^st	77# Rx	Stacey Thu, Dec 21, 2023
2^nd	70# round 1-4, 75# round 5-7 Rx	Dasha Thu, Dec 21, 2023
1^st	125 Rx	Brad Thu, Dec 21, 2023

Brad	125 Rx
Stacey	77# Rx
Dasha	70# round 1-4, 75# round 5-7 Rx

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

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

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�

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