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

WOD Blog

Thu, Apr 3 2025

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

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

250403

(Reps, Rx2, Rx3)
RX
On a 10:00 clock:
250 double-unders
50 chest-to-bar pull-ups
Max-reps thrusters (105/155 lb)

INTERMEDIATE
On a 10:00 clock:
150 double-unders
25 chest-to-bar pull-ups
25 chin-over-bar pull-ups
Max-reps thrusters (75/115 lb)

BEGINNER
On a 10:00 clock:
100 single-unders
30 ring rows
Max-reps thrusters (35/45 lb)

Post-workout
6 sets:
1-5 strict weighted pull-ups
– Rest 1:30 between sets.

INTENDED STIMULUS
20-40 total thrusters.
6:00 or less on the double-unders and pull-ups combined.
Use a thruster load and pull-up option that allow for sets of 5+ reps or each.

0%

0%

1^st	26 Rx3	Jacob Thu, Apr 3, 2025
2^nd	30	Carly H Thu, Apr 3, 2025
3^rd	27	Dasha Thu, Apr 3, 2025
1^st	27 @ 95#, banded PUs, singles with some dub attempts Rx3	Dylan Thu, Apr 3, 2025

Eli M	24 @75 - 250 SU, 42PU Rx2
Dylan	27 @ 95#, banded PUs, singles with some dub attempts Rx3	I'm calling this an Rx4
Jacob	26 Rx3	250 singles, 10 banded pullups/15 box assisted, 75# push press
Carly H	30	250 SU/ 50 jumping chest to bar and pull-ups/ 65# BB
Dasha	27	3 min SSD (169 reps), half banded half jumping pull-ups, 27 reps @ 55#s
Jerrilyn	25@25#	50su to 3min bike/50 rr

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�

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

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

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