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

WOD Blog

Wed, May 7 2025

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

Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (68 days ago)

250507

(Time, Rx2, Rx3)
Rx
Every 5:00 for 7 sets:
3 push presses
2 push jerks
1 split jerk
– Build in load each set.

Rx2/INTERMEDIATE
Same as Rx’d

Rx3/BEGINNER
Every 5:00 for 7 sets:
3 strict presses
2 push presses
1 push jerk
– Build in load each set.
________________________________________
Intended Stimulus
Heavy overhead day with a technical focus following 2 days of couplets with hinging/flexion and running/squatting.
Overhead with a complex that requires technical proficiency and execution.
The push press is the gatekeeper of strength while the push jerk and split jerk will be very technique-dependent under fatigue.

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1^st	47# Rx	Sandie Wed, May 7, 2025
2^nd	70# Rx	Robyn S Wed, May 7, 2025
3^rd	80# Rx	Jerrilyn Wed, May 7, 2025
1^st	115 Rx	Brad Wed, May 7, 2025
2^nd	135 lb Rx	James L Wed, May 7, 2025

Sandie	47# Rx	#47…200 m run and 20 sit ups each round
Robyn S	70# Rx
Jerrilyn	80# Rx
Stacey	98# Rx	200m run + 10 v-ups between sets
Jacob	100 Rx
Dasha	100# Rx	70,75…100; 200m run, 10 v-ups each round
Rebekah L	105 Rx
Carly H	111.5 Rx	85 / 90 / 95 / 100 / 105 / 109
Brad	115 Rx
James L	135 lb Rx

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

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

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

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