WOD Blog

Fri, May 23 2025

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

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.

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1st8:46 RxStacey Fri, May 23, 2025
2nd8:57 RxRebekah L Fri, May 23, 2025
3rd10:59 Rx3Jacob W 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
Jacob W10:59 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)

4.9

36 reviews

Matthew Smith


10 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€

Angela Acquistapace


a month ago

Coaching is phenomenal. Class sizes are small enough for individual help but large enough to be fun. Members are welcoming and encouraging. Programing is well planned and challenging for all levels.

Lorie Pinion


3 months ago

When you think of CrossFit you probably don't immediately think of a 40 year old soccer mom, I know I didn't. So when I won a free trial month for G-Theory at a Bingo fundraiser (is that not the most 40 year old thing you've ever heard?!) I thoug

Loren Schneider


8 months 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

GregAcq


a month ago

Casey, Dave and crew are all awesome coaches. Workout programming is next level and the gym community is friendly and supportive. Benchmark set!