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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:
260113 on Jan 13, 2026 (44 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

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

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

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�

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