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

WOD Blog

Wed, Jun 11 2025

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

COMMUNITY CUP WOD3

(Weight)
COMMUNITY CUP WORKOUT 3
BENCHMARK
Rx
In 20 minutes, establish:
1 rep-max front squat
1 rep-max hang power clean

Rx2/INTERMEDIATE
Same as Rx’d

Rx3/BEGINNER
Same as Rx’d
__________________________________________
INTENDED STIMULUS
Community Cup, Workout 3.
Heavy lifting test relative to your capacity.
You will have 20 minutes. Spend as much or as little time on each lift as needed.
Partner up with a friend of similar ability and work through each lift.
Take the barbell out of a rack for the front squat.

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1^st	210 FS, 160 HPC Rx	Rebekah L Wed, Jun 11, 2025
2^nd	195 FS, 135 HC Rx	Jacob W Wed, Jun 11, 2025
3^rd	175 front squat/ 155 hang clean Rx	Carly H Wed, Jun 11, 2025

Rebekah L	210 FS, 160 HPC Rx
Jacob W	195 FS, 135 HC Rx
Carly H	175 front squat/ 155 hang clean Rx
Dasha	170 FS/140 HPC Rx
Stacey	157 FS, 140 HPC Rx
Robyn S	#95 FS #80PC Rx
Sandie	#80 FS/#65 HPC Rx
Danielle B	72.5 FS / 85 HPC Rx

530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.9

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

Lorie Pinion

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

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�

GregAcq

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

Angela Acquistapace

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.