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

WOD Blog

Wed, Feb 14 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)

240214

(Weight, Rx2, Rx3)
Rx
EMOM 10:
1 thruster

– Rest 3:00

1 set for reps:
Thrusters at 60%
– Use 60% of the EMOM 1-rep-max.

Rx2/INTERMEDIATE
Same as Rx’d

Rx3/BEGINNER
EMOM 10:
3 thrusters

– Rest 3:00

AMRAP 1:
Max-rep thrusters (35/45 lb)
_______________________________________
INTENDED STIMULUS
Heavy day relative to each athlete's capacity.
Increase loading across as many reps as possible.
Start around 50-60% of 1-rep-max thruster.
Complete 10+ reps in the final set.
Encourage beginners to use a lighter load in order to practice and develop sound mechanics prior to adding intensity.

0%

0%

1^st	120 Rx	Rebekah L Wed, Feb 14, 2024
2^nd	115 Rx	Dasha Wed, Feb 14, 2024 Stacey Wed, Feb 14, 2024
3^rd	107 Rx	Carly H Wed, Feb 14, 2024
1^st	215- 20@135 Rx	David L Wed, Feb 14, 2024
2^nd	150 Rx	Brad Wed, Feb 14, 2024

David L	215- 20@135 Rx
Brad	150 Rx	#75 x 15
Rebekah L	120 Rx	23 reps at 75#
Stacey	115 Rx	21 unbroken @ 70#
Dasha	115 Rx	10 sad weak reps @ 70#
Carly H	107 Rx	15 max truster 67#
Malina	29 Rx	19#@19
Dina O	12 Rx	8# unbroken 20
Danielle B	58# Rx2	35# @ 13

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

4.8

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

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

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

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