WOD Blog

Wed, Jun 11 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
260113 on Jan 13, 2026 (45 days ago)

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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1st210 FS, 160 HPC RxRebekah L Wed, Jun 11, 2025
2nd195 FS, 135 HC RxJacob Wed, Jun 11, 2025
3rd175 front squat/ 155 hang clean RxCarly H Wed, Jun 11, 2025

Rebekah L210 FS, 160 HPC Rx
Jacob195 FS, 135 HC Rx
Carly H175 front squat/ 155 hang clean Rx
Dasha170 FS/140 HPC Rx
Stacey157 FS, 140 HPC Rx
Robyn S#95 FS #80PC Rx
Sandie#80 FS/#65 HPC Rx
Danielle B72.5 FS / 85 HPC Rx
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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

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€

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

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