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

WOD Blog

Mon, Sep 16 2024

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party

240916

(Time, Rx2, Rx3)
Rx
For time:
30 DB devils presses (35/50 lb)
50 DB step-ups (12 in)
– Use 2 dumbbells.

INTERMEDIATE/Rx2
For time:
30 DB devils presses (20/35 lb)
50 DB step-ups (12 in)
– Use 2 dumbbells.

BEGINNER/Rx3
For time:
20 burpees
30 DB step-ups (12 in) (15/25 lb)
– Use 2 dumbbells.

SKILL WORK/Pre-workout:
On a 10:00 clock:
Kipping pull-up or chest-to-bar skill work
__________________________________________
INTENDED STIMULUS
5:00-9:00.
Devils presses in 3:00-5:00.
Step-ups in 2:00-3:30.
Build lower-body and posterior endurance.
Hold the dumbbells in a farmers carry during the step-ups.

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1^st	9:05 Rx	Stacey Mon, Sep 16, 2024
2^nd	7:11 Rx2	Stara Mon, Sep 16, 2024
3^rd	7:40 Rx2	Danielle B Mon, Sep 16, 2024
1^st	9:08 Rx2	Brad Mon, Sep 16, 2024

Stacey	9:05 Rx
Stara	7:11 Rx2
Danielle B	7:40 Rx2	2rounds of 10 @ 15# 1round @20# step ups 20#
Sandie	8:01 Rx2	#12. Should have done heavier but I was out for a week
Brad	9:08 Rx2	35#
Dasha	9:39 Rx2	25#
Matthew R	9:50 Rx2	30#

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

4.9

GregAcq

Casey, Dave and crew are all awesome coaches. Workout programming is next level and the gym community is friendly and supportive. Benchmark set!

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

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�

Lorie Pinion

When you think of CrossFit you probably don't immediately think of a 40 year old soccer mom, I know I didn't. So when I won a free trial month for G-Theory at a Bingo fundraiser (is that not the most 40 year old thing you've ever heard?!) I thoug

Angela Acquistapace

Coaching is phenomenal. Class sizes are small enough for individual help but large enough to be fun. Members are welcoming and encouraging. Programing is well planned and challenging for all levels.