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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

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.

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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)

4.9

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.

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

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�

GregAcq

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

Stara Brost

G-theory CF has a great community and intelligent, top-notch Coaches who focus on form. Quality vs Quantity. They help me get back into my pre-baby shape. #Strong4Life