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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

Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (68 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.

0%

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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 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	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)

4.8

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

Kimberly Dougherty

I am a beginner at crossfit and was a bit scared about how things were going to go for me with it. I LOVE IT! Ginger is a great instructor. She cares about teaching the basics so you learn the proper forms. Everyone that I have met there is suppo

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