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

WOD Blog

Wed, Jul 24 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)

240724

(Time, Rx2, Rx3)
Rx
3 rounds for time:
20 chest-to-bar pull-ups
10 overhead squats (125/185 lb)

INTERMEDIATE/Rx2
3 rounds for time:
15 chest-to-bar pull-ups
10 overhead squats (95/135 lb)

BEGINNER/Rx3
3 rounds for time:
15 jumping chest-to-bar pull-ups
10 overhead squats (45/65 lb)

SKILL WORK/Pre-workout:
On a 8:00 clock:
Build to a heavy 1-rep overhead squat from the floor.
_______________________________________
INTENDED STIMULUS
3:30-10:00.
Chest-to-bar pull-ups in 3 sets or less.
Overhead squats in 2 sets or less at a moderate weight.

0%

0%

1^st	6:12	Carly H Wed, Jul 24, 2024
2^nd	7:49	Stacey Wed, Jul 24, 2024
3^rd	35:02	Dasha Wed, Jul 24, 2024
1^st	9:47 Rx3	James L Wed, Jul 24, 2024
2^nd	12:00	Brad Wed, Jul 24, 2024

James L	9:47 Rx3	75# OHS, Kipping PU
Carly H	6:12	75# OHS/ 15 jumping chest to bar
Stacey	7:49	85# OHS, 15 kipping pullups
Brad	12:00	75# OH, kipping PU
Dasha	35:02	Did yesterday’s workout; 75 cal row, 100 step-ups, 75 cal ass bike

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�

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

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