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

WOD Blog

Wed, Jul 9 2025

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

250709

(Time, Rx2, Rx3)
RX
3 rounds for time:
25/35-cal Echo bike
21 pull-ups

Rx2/INTERMEDIATE
3 rounds for time:
20/25-cal Echo bike
15 pull-ups

Rx3/BEGINNER
3 rounds for time:
12/18-cal Echo bike
15 ring rows

SKILL WORK
Post-workout
3 sets:
:30 side plank, right
:30 side plank, left
– Rest 1:00 between sets.
____________
INTENDED STIMULUS
7:00-11:00.
Bike efforts in 2:30 or less; push the pace.
Pull-ups in 1-2 sets.
Advanced athletes can scale up to strict pull-ups for an additional challenge.

0%

100%

1^st	9:40	Carly H Wed, Jul 9, 2025
2^nd	11:00	Stacey Wed, Jul 9, 2025
3^rd	12:25	Dasha Wed, Jul 9, 2025
1^st	10:55 Rx	Dylan Wed, Jul 9, 2025
2^nd	12:12 Rx2	Jacob W Wed, Jul 9, 2025

Dylan	10:55 Rx
Whitney	11:41 Rx2
Jacob W	12:12 Rx2	30 cal, 21 jumping pullups
Carly H	9:40	25 ca rowingl/ 17 banded/ jumping p-u
Stacey	11:00	Rx numbers, jumping pull-ups, bike
Dasha	12:25	Rx reps - mixed rowing and bike, banded and jumping pull-ups

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

4.9

Stara Brost

G-theory CF has a great community and intelligent, top-notch Coaches who focus on form. Quality vs Quantity. They help me get back into my pre-baby shape. #Strong4Life

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!

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

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.