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

WOD Blog

Tue, Jan 7 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party

Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

OPEN 13.1

(Rounds, Rx2, Rx3)
Rx
AMRAP 10:
5 shoulder-to-overheads (75/115 lb)
10 deadlifts
15 box jumps (20/24 in)
– Step down from the box.

Rx2/INTERMEDIATE
AMRAP 10:
5 shoulder-to-overheads (65/95 lb)
10 deadlifts
15 box jumps (20/24 in)
– Step down from the box.

Rx3/BEGINNER
AMRAP 10:
5 shoulder-to-overheads (35/45 lb)
10 deadlifts
15 plate jumps
– Athlete’s choice of plate.
– Step down from the plate.

Skill Work
Pre-workout
On a 10:00 clock:
Find a heavy 3-rep push jerk
_______________________________________
Intended Stimulus
7+ rounds.
Light barbell load for unbroken shoulder-to-overheads and deadlifts.
Box jumps in 1-2 sets.

0%

0%

1^st	6 + 22 Rx2	Carly H Tue, Jan 7, 2025
2^nd	6 Rx3	Robyn S Tue, Jan 7, 2025
3^rd	3+17 Rx3	Jerrilyn Tue, Jan 7, 2025

Carly H	6 + 22 Rx2
Robyn S	6 Rx3	#55 S2OH, plate jumps/stepups (3 45#plates)
Jerrilyn	3+17 Rx3	55# plate to low box jumps
Rebekah L	9+4	25# S2OH and front squats, 16” step ups
Stacey	6+1	75# BB, step-ups. Legs were worthless 😓
Sandie	6	DB#15 press/#55 DL/step ups
Stara	6	#55

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

Loren Schneider

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

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

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