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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:
251105 - Diane on Nov 5, 2025 (65 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

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

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

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

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