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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:
260113 on Jan 13, 2026 (44 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	8 Rx3	Robyn S Wed, May 14, 2025
2^nd	7.6+3 Rx3	Jacob Wed, May 14, 2025
3^rd	9+6	Rebekah L 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�

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

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

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