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

WOD Blog

Mon, Oct 14 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)

241014

(Time, Rx2, Rx3)
Rx
10 rounds for time:
30 double-unders
3 deadlifts (205/315 lb)

INTERMEDIATE/Rx2
10 rounds for time:
20 double-unders
3 deadlifts (155/225 lb)

BEGINNER/Rx3
10 rounds for time:
20 single-unders
3 deadlifts (65/95 lb)

Skill Work/Pre-workout:
EMOM 9:
1 deadlift
_______________________________________
Intended Stimulus
6:00-10:00.
Double-unders in :20-:45.
Deadlifts in :10-:30, including transitions.
Heavy deadlift loading that still allows for unbroken sets through all rounds.

0%

0%

1^st	7:43 Rx2	Dasha Mon, Oct 14, 2024
2^nd	8:17 Rx2	Sandie Mon, Oct 14, 2024
3^rd	10:50 Rx2	Jerrilyn Mon, Oct 14, 2024
1^st	9:10 Rx3	Brad Mon, Oct 14, 2024

Dasha	7:43 Rx2	30 singles; 165# DL
Sandie	8:17 Rx2	35 Singles/#85
Jerrilyn	10:50 Rx2	155# 30sec row
Matthew R	5:56 Rx3	205# 30 Singles
Stara	6:04 Rx3	30 singles/ #105 DLs
Julia P	7:59 Rx3	105 lbs
Brad	9:10 Rx3	165#, 30 single unders
Stacey	7:58	30 dubs, 155# DL. Stupid jump rope broke in Round 9

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

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

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