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

WOD Blog

Tue, Nov 12 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)

241112

(Rounds, Rx2, Rx3)
Rx
AMRAP 10:
8/10-cal row
8 handstand push-ups

INTERMEDIATE/Rx2
AMRAP 10:
8/10-cal row
4 handstand push-ups

BEGINNER/Rx3
AMRAP 10:
5/7-cal row
4 DB shoulder presses (15/20 lb)

SKILL WORK/Pre-workout
EMOM 10:
Min. 1 | :20 plank shoulder taps
Min. 2 | :20 jump rope practice
– Athlete’s choice of jump rope skill.
__________________________________________
INTENDED STIMULUS
5-10 rounds.
Rows in :50 or less.
Handstand push-ups in 1-2 sets.
Low-volume workout with fast transitions and complimentary movements.
Retest from 231112.

0%

0%

1^st	6 Rx2	Stacey Tue, Nov 12, 2024
2^nd	6 rounds Rx3	Robyn S Tue, Nov 12, 2024
3^rd	7+3	Carly H Tue, Nov 12, 2024
1^st	5+8	Brad Tue, Nov 12, 2024

Stacey	6 Rx2	1 ab mat for HSPU
Robyn S	6 rounds Rx3
Carly H	7+3	4 Small handstand push-ups
Dasha	6	8 cal row, 8 25# DB shoulder presses
Brad	5+8	8 pike push ups

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