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

WOD Blog

Sun, Feb 4 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

Anniversary of First Posted Workout

Gymversary: Julia P(4)

Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

240204

(Time, Rx2, Rx3)
Rx
10 rounds for time:
10 hand-release push-ups
5 single-arm KB push jerks, right (35/53 lb)
5 single-arm KB push jerks, left
10 KB sumo deadlift high pulls (35/53 lb)

Rx2/INTERMEDIATE
10 rounds for time:
7 hand-release push-ups
5 single-arm KB push jerks, right (26/44 lb)
5 single-arm KB push jerks, left
10 KB sumo deadlift high pulls (26/44 lb)

Rx3/BEGINNER
6 rounds for time:
10 hand-elevated push-ups
5 single-arm KB push jerks, right (18/26 lb)
5 single-arm KB push jerks, left
10 KB sumo deadlift high pulls (18/26 lb)

SKILL WORK/Post workout:
3 sets:
15 banded bent over rows
15 banded pull-aparts
_______________________________________
INTENDED STIMULUS
15:00-20:00.
Quick rounds with minimal rest and fast transitions.
Hand-release push-ups in 1-2 sets per round.
Unbroken push jerks and sumo deadlift high pulls every round.

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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�

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

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

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