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

WOD Blog

Wed, May 14 2025

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

Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

250514

(Rounds, Rx2, Rx3)
Rx
AMRAP 9:
3 thrusters (110/165 lb)
3 ring muscle-ups
3 lateral burpees over the bar

Rx2/INTERMEDIATE
AMRAP 9:
3 thrusters (75/115 lb)
1 ring muscle-up OR 3 chest-to-bar pull-ups
3 lateral burpees over the bar

Rx3/BEGINNER
AMRAP 9:
3 thrusters (35/45 lb)
3 ring rows
3 lateral burpee bar step-overs
________________________________________
Intended Stimulus
6-11 rounds.
Unbroken thrusters and muscle-ups for the entire workout.
Maintain a fast, but sustainable pace.
Balance higher skill movements and heavier loads for the second day in a row.

0%

0%

1^st	6 Rx2	Whitney Wed, May 14, 2025
2^nd	8 Rx3	Robyn S Wed, May 14, 2025
3^rd	7.6+3 Rx3	Jacob Wed, May 14, 2025
1^st	6+5 Rx2	James L Wed, May 14, 2025

James L	6+5 Rx2	95 BB part C2B part kipping PU
Whitney	6 Rx2	Purple banded chest to bar pull ups
Robyn S	8 Rx3	#55 thrusters
Jacob	7.6+3 Rx3	50# db thrusters, banded pullups.
Rebekah L	9+6	85# thruster, kipping pull-ups, BOB
Stara	8	#65, 3 strict PU
Stacey	7+4	75# BB, 3 strict pull-ups
Sandie	7+3	#45Thrusters/ring rows
Dasha	7	75# thrusters, 3 kipping pull-ups

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

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