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

WOD Blog

Mon, Mar 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

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

240304

(Time, Rx2, Rx3)
Rx
45 deadlifts (155/225 lb)
45 handstand push-ups

Rx2/INTERMEDIATE
45 deadlifts (105/155 lb)
45 pike push-ups

Rx3/BEGINNER
45 deadlifts (55/75 lb)
45 double-DB push presses (10/15 lb)

SKILL WORK/Pre-workout
EMOM 8:
2 deadlifts
– Build to a heavy set of 2 reps.
_______________________________________
INTENDED STIMULUS
10:00 or less; advanced athletes push for 5:00.
10 or more unbroken deadlifts at time.
5 or more unbroken handstand push-ups at a time.

0%

0%

1^st	7:00 Rx	Rebekah L Mon, Mar 4, 2024
2^nd	7:43 Rx2	Stacey Mon, Mar 4, 2024
3^rd	9:08 Rx2	Dasha Mon, Mar 4, 2024
1^st	8:22 Rx2	James L Mon, Mar 4, 2024
2^nd	9:40 Rx2	Brad Mon, Mar 4, 2024

Rebekah L	7:00 Rx	255#x2 deadlift
Craig	7:07 Rx2	#185 with 30 Pike 15 regular pu
Stacey	7:43 Rx2
James L	8:22 Rx2	155#, Elev Pike Press
Dasha	9:08 Rx2	30 pike push-ups (half banded), 15 banded knee push-ups
Brad	9:40 Rx2	135# BB, box pike PUs
Danielle B	10:27 Rx2	Banded knee push-ups
Dina O	8 minutes Rx3	53#kb...Knee push-ups
Jerrilyn	8:59 Rx3	85# and knee pushups
Malina	9 minutes Rx3

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

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

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