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

WOD Blog

Thu, Jul 10 2025

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

Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

250710

(Weight, Rx2, Rx3)
RX
For load:
Thruster
3-3-2-2-1-1-1

Rx2/INTERMEDIATE
Same as Rx’d

Rx3/BEGINNER
For load:
Thruster
3-3-3-3-3-3

SKILL WORK
Rest, stretch, recover.
____________
INTENDED STIMULUS
Build to a 1-rep-max thruster for most athletes.
Take the load from the rack.
All sets at 75% of 1-rep max or heavier for most athletes.
Beginner athletes will perform lighter sets of 3 to establish sound and consistent mechanics.
Rest at least 3:00 between sets.
Compare to 241211 (similar) and 230702 (similar).

0%

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1^st	130 Rx	Rebekah L Thu, Jul 10, 2025
2^nd	125 Rx	Carly H Thu, Jul 10, 2025
3^rd	80 Rx	Whitney Thu, Jul 10, 2025 Robyn S Thu, Jul 10, 2025
1^st	155 Rx	Casey S Thu, Jul 10, 2025
2^nd	141 Rx	Brad Thu, Jul 10, 2025
3^rd	124 Rx	Jacob Thu, Jul 10, 2025

Casey S	155 Rx
Brad	141 Rx
Rebekah L	130 Rx	95,105,110,115,120,125,130 - 22 burpees in 1 min
Carly H	125 Rx	75, 85, 95, 100, 105, 115, 125-PR
Jacob	124 Rx	2x 62# kb. 3-3-3-2-2-1-1. 35-35-44-44-44-62-62
Robyn S	80 Rx
Whitney	80 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�

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

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

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