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

WOD Blog

Fri, Jan 5 2024

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)

240105

(Time, Rx2, Rx3)
Rx
7 rounds for time:
10 sumo deadlift high pulls (65/95 lb)
10 handstand push-ups

Rx2/INTERMEDIATE
7 rounds for time:
10 sumo deadlift high pulls (55/75 lb)
7 pike push-ups

Rx3/BEGINNER
5 rounds for time:
7 sumo deadlift high pulls (35/45 lb)
7 hand-release push-ups (from the knees)

SKILL WORK/Post-workout:
On an 8:00 clock:
Find a heavy 3-rep sumo deadlift
__________________________________________
INTENDED STIMULUS
8:00-15:00.
Advanced athletes should push for sub 7:00.
Sumo deadlift high pulls and handstand push-ups in 2 sets or less.

0%

0%

1^st	10.00 Rx2	Sandie Fri, Jan 5, 2024
2^nd	10:00 Rx2	Stacey Fri, Jan 5, 2024 Dasha Fri, Jan 5, 2024 Whitney Fri, Jan 5, 2024
3^rd	10:15	Rebekah L Fri, Jan 5, 2024
1^st	10:45	Brad Fri, Jan 5, 2024

Sandie	10.00 Rx2	10x45#7 pike from box
Whitney	10:00 Rx2
Dasha	10:00 Rx2	10x55#,7xpike push-ups
Stacey	10:00 Rx2
Rebekah L	10:15	10x55# SDLHP, 10 kip HSPU
Brad	10:45	10/7x75#, pike PU on box
Craig	10:52	10x85#, 10x pike PU on box
Joanne	12:30	10x45#, 7 pike pushups

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

4.8

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�

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