WOD Blog

Wed, Dec 11 2024

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

THRUSTERS


(Weight, Rx2, Rx3)
Rx
EMOM 10:
1 thruster

– Rest 3:00

1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.

Rx2/Intermediate
Same as Rx’d

Rx3/Beginner
EMOM 10:
3 thrusters

– Rest 3:00

AMRAP 1:
Max-rep thrusters (35/45 lb)
_______________________________________
Intended Stimulus
Target Load | Heavy relative to each athlete’s capacity.

Today you’ll go for a heavy thruster! Heavy is relative to you as an individual, but plan to work up to a load that requires your full attention and focus to perform well. We’ll follow that with a set of max thrusters at 60% of today’s heaviest lift.
Increase loading across as many reps as possible.
Start around 50-60% of 1-rep-max thruster.
10+ reps in the final set.
Newer athletes should use a lighter load to practice sound mechanics before adding intensity.

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1st3@103#; 15@65# RxDasha Wed, Dec 11, 2024
2nd3@90#; 21@ 65# RxStacey Wed, Dec 11, 2024
3rd3@#45 front squats RxSandie Wed, Dec 11, 2024
1st150 & 19 @ 75 RxJames L Wed, Dec 11, 2024
2nd125#, 12 reps @ #65 RxBrad Wed, Dec 11, 2024

James L150 & 19 @ 75 Rx
Brad125#, 12 reps @ #65 Rx
Dasha3@103#; 15@65# Rx
Stacey3@90#; 21@ 65# Rx
Worked on technique to stay explosive out of the squat
Sandie3@#45 front squats Rx
#35 front squat for 15
Robyn S45#- 14 Rx3
Max 56.5
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

Loren Schneider


3 weeks ago

G-Theory CrossFit is the kind of gym where you can tell people genuinely care. The coaching is thoughtful and approachable, with clear explanations and intentional scaling options so everyone can train hard at their own level. The workouts are ch

Matthew Smith


2 months ago

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 Iâ€

Claudia S


12 months ago

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


a year ago

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


a year ago

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