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

WOD Blog

Wed, Oct 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)

-FRAN-

(Time, Rx2, Rx3)
Rx
21-15-9 reps for time of:
Thrusters (65/95 lb)
Pull-ups

INTERMEDIATE/Rx2
For time:
21-15-9:
Thrusters (45/65 lb)
12-9-6:
Pull-ups

BEGINNER/Rx3
15-12-9 reps for time of:
Thrusters (35/45 lb)
Jumping pull-ups

Skill Work/Post-workout
Accumulate:
3:00 plank hold
_______________________________________
Intended Stimulus
2:00-10:00.
Thrusters in 1-2 sets.
Pull-ups in 1-4 sets.
Classic CrossFit Benchmark; athletes can log their scores in the CrossFit Games app.
Last tested on 231118.

0%

100%

1^st	7:37 Rx2	Stara Wed, Oct 16, 2024
2^nd	7:44 Rx2	Dasha Wed, Oct 16, 2024
3^rd	6:38 Rx3	Sandie Wed, Oct 16, 2024
1^st	9:15 Rx	Brad Wed, Oct 16, 2024
2^nd	8:45 Rx2	James L Wed, Oct 16, 2024

Brad	9:15 Rx	Rx reps and pull ups, 65# thrusters
Stara	7:37 Rx2	I don’t know how I this @ 4:18mins when I was 20 weeks preggo before
Dasha	7:44 Rx2	55#, banded kipping pull-ups
James L	8:45 Rx2	Switched to jumping PUs 1/2 through 2nd set
Sandie	6:38 Rx3	#35 jumping pullups 21 15 9
Jerrilyn	6:50 Rx3	35# mostly ring rows
Stacey	6:19	65# BB, jumping pullups

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

4.8

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

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

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

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�