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

WOD Blog

Thu, May 16 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 (68 days ago)

240516

(Time, Rx2, Rx3)
Rx
For time:
27-21-15-9
DB thrusters (20/35 lb)
Pull-ups
– Use two DBs.

INTERMEDIATE/Rx2
For time:
21-15-9
DB thrusters (15/25 lb)
Pull-ups
– Use two DBs.

BEGINNER/Rx3
For time:
21-15-9
DB thrusters (10/15 lb)
Jumping pull-ups
– Use two DBs.
—————————————————————
INTENDED STIMULUS
5:00-12:00.
Short sprint-style effort.
Loading should allow at least 10 thrusters unbroken.
Complete the first set of pull-ups in 2:00 or less.

0%

0%

1^st	9:45 Rx	Rebekah L Thu, May 16, 2024
2^nd	5:00 Rx2	Julia P Thu, May 16, 2024
3^rd	5:48 Rx2	Carly H Thu, May 16, 2024
1^st	9:09 Rx2	Brad Thu, May 16, 2024
2^nd	9:45 Rx2	James L Thu, May 16, 2024

Donovan	8:21 Rx
Rebekah L	9:45 Rx	RX+, 22# kettlebell thrusters
Julia P	5:00 Rx2	12lbs
Carly H	5:48 Rx2	Go heavier next time
Brad	9:09 Rx2	25# DB, kipping PUs
James L	9:45 Rx2
Dasha	11:37 Rx2	RX reps, 15# DBs, banded pull-ups
Dawn A	7:11 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�

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

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