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

WOD Blog

Wed, Oct 9 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)

241009

(Time, Rx2, Rx3)
Rx
5 rounds for time:
5 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups

INTERMEDIATE/Rx2
5 rounds for time:
2 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups

BEGINNER/Rx3
5 rounds for time:
5 low ring muscle-up transitions
10 box step-ups (12/20 in)
10 AbMat sit-ups

SKILL WORK/Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice
__________________________________________
INTENDED STIMULUS
9:00-14:00.
Single high-skill movement paired with two lower-skill movements.
Complete all movements in large if not unbroken sets.
Rebound or step-down from the box jump.

0%

0%

1^st	12:12 Rx2	Sandie Wed, Oct 9, 2024
2^nd	12:23 Rx3	Robyn S Wed, Oct 9, 2024
3^rd	11:38	Carly H Wed, Oct 9, 2024
1^st	11:40 Rx2	Brad Wed, Oct 9, 2024

Brad	11:40 Rx2	Ring muscle up transitions with press
Sandie	12:12 Rx2	5 RR& 5 knee PU
Erica A	12:50 Rx2	5 banded Pu /5 knee push ups
Robyn S	12:23 Rx3	Ring rows/pu. 15 SU
Carly H	11:38	MU transitions/ step ups
Stacey	11:52	5 strict pull-ups + 5 push-ups
Dasha	13:17	All the mods

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

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

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