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

WOD Blog

Wed, Jun 3

260603

(Rounds, Rx2, Rx3)
RX
AMRAP 7:
1-2-3-4-5, etc.
Strict pull-ups
Push presses (105/155 lb)

INTERMEDIATE
AMRAP 7:
1-2-3-4-5, etc.
Strict pull-ups
Push presses (65/95 lb)

BEGINNER
AMRAP 7:
1-2-3-4-5, etc.
Ring rows
Push presses (35/45 lb)

SKILL WORK
Pre-workout strength
Every 3:00 x 5 sets:
5 push presses
– Build in load.

INTENDED STIMULUS
7+ rounds; advanced athletes 10+ rounds.
5+ strict pull-ups to start.
5+ push presses to start.
Complementary movements; muscular endurance fatigue in later rounds.

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1^st	6+8 Rx2	Angela A Wed, Jun 3, 2026
2^nd	6+7 Rx2	Sandie Wed, Jun 3, 2026
3^rd	7+2	Stacey Wed, Jun 3, 2026
1^st	7+2 Rx2	Greg A Wed, Jun 3, 2026
2^nd	7 Rx3	Jacob W Wed, Jun 3, 2026
3^rd	6+6	Brad Wed, Jun 3, 2026

Greg A	7+2 Rx2	115#
Angela A	6+8 Rx2	75#PP; jumping\banded PU
Sandie	6+7 Rx2	#55and banded pu
Jacob W	7 Rx3	75#, banded pullups. Meh, not my favorite workout…
Stacey	7+2	85# PP, strict pull-ups
Brad	6+6	Strict pull-ups, 115# push presses
Dasha	6+5	85# PP, pull-up attempts/jumping negatives
Rebekah L	6+1	95#

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

4.9

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

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

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

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

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�