WOD Blog

Fri, May 23 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Happy Birthday: Chris Si
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

250523 Friday


(Time, Rx2, Rx3)
Rx
15-12-9-6-3 reps for time:
Power cleans (75/115 lb)
Push jerks
Box jump-overs (20/24 in)

Rx2/INTERMEDIATE
15-12-9-6-3 reps for time:
Power cleans (55/75 lb)
Push jerks
Box jump-overs (20/24 in)

Rx3/BEGINNER
12-9-6-3 reps for time:
Power cleans (35/45 lb)
Push jerks
Box step-ups (12/12 in)

SKILL WORK/Pre-workout
Every :90 for 6 sets:
1 clean pull
1 hang power clean
1 push jerk
__________________________________________
INTENDED STIMULUS
7:00-14:00.
Light-to-moderate power cleans and push jerks each in no more than 2 sets to start and unbroken by the third round (set of 9).
First round in 3:00 or less.

0% 0%

1st8:46 RxStacey Fri, May 23, 2025
2nd8:57 RxRebekah L Fri, May 23, 2025
3rd10:59 Rx3Jacob Fri, May 23, 2025
1st10:16 95# Rx2Dylan Fri, May 23, 2025

Stacey8:46 Rx
Rebekah L8:57 Rx
I forgot how to cycle the barbell 🤓
Dylan10:16 95# Rx2
Cleans were fine jerks were slow so I shed down to 95
Jacob10:59 Rx3
2 rounds 25#dbs, then 20#
Jerrilyn11:53 Rx3
45 down to 35/ step ups
Sandie10:06
#45 step overs
Dasha14:36
15 reps @ 75#s, the rest @ 65#s
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

Matthew Smith


2 months ago

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 Iâ€

Loren Schneider


3 weeks ago

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

Claudia S


12 months ago

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


a year ago

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


a year ago

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