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

WOD Blog

Mon, Mar 10 2025

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

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

250310

(Weight, Rx2, Rx3)
Rx
On a 16:00 clock:

0:00-10:00:
1:00 Echo bike
1:00 rest

10:00-16:00:
Build to a heavy 3-rep shoulder-to-overhead

Rx2/INTERMEDIATE

Same as Rx’d

Rx3/BEGINNER
On a 16:00 clock:

0:00-10:00:
1:00 Echo bike
1:00 rest

10:00-16:00:
5-5-5-5-5 shoulder-to-overhead
– Lift only as heavy as mechanics allow.

SKILL WORK/Post-workout
On a 5:00 clock:
Accumulate as much time as possible in an L-sit.
__________________________________________
INTENDED STIMULUS
Sprint efforts on the bike.
Aim for 7-15+ calories in each interval.
3-5 shoulder-to-overhead attempts with :60-:90 rest between.

0%

0%

1^st	122# Rx	Stacey Mon, Mar 10, 2025
2^nd	85# Rx	Dasha Mon, Mar 10, 2025
3^rd	70# Rx3	Robyn S Mon, Mar 10, 2025
1^st	145# Rx	Brad Mon, Mar 10, 2025 James L Mon, Mar 10, 2025

James L	145 BB Rx	115 Cal on rower
Brad	145# Rx	130 calories, 1566 meters
Matthew R	125# Rx	92 cal on row
Stacey	122# Rx
Dasha	85# Rx
Robyn S	70# Rx3	76kcal on row

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�

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

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

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