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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

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

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)

4.8

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

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

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�

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