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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

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%

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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
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)

4.9

Angela Acquistapace

Coaching is phenomenal. Class sizes are small enough for individual help but large enough to be fun. Members are welcoming and encouraging. Programing is well planned and challenging for all levels.

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�

Lorie Pinion

When you think of CrossFit you probably don't immediately think of a 40 year old soccer mom, I know I didn't. So when I won a free trial month for G-Theory at a Bingo fundraiser (is that not the most 40 year old thing you've ever heard?!) I thoug

GregAcq

Casey, Dave and crew are all awesome coaches. Workout programming is next level and the gym community is friendly and supportive. Benchmark set!

Loren Schneider

G-Theory CrossFit is the kind of gym where you can tell people genuinely care. The coaching is thoughtful and approachable, with clear explanations and intentional scaling options so everyone can train hard at their own level. The workouts are ch