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

WOD Blog

Tue, Sep 4 2018

Mon, Jan 14, 2019 at 3:00pm DUNK TANK SIGNUP FOR G-THEORY CROSSFIT ON JANUARY 14

Sat, Oct 17, 2020 at 3:00pm End of Summer Backyard G-Theory BBQ

Sat, Aug 26, 2023 at 1:00pm G-Theory Summer Party

Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista

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

Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (68 days ago)

CrossFit WOD 180409

(Reps, Rx2)
(Rx) 6 rounds (18min)
*30 sec. Row Cal
*30 sec. Rest
*30 sec. Box Jumps (24/20 in.)
*30 sec. Rest
*30 sec. DB Hang Power Cleans (50/35 lb.)
*30 sec. Rest
(Rx2)
*Plate Jumps or sub fast feet
*adjust DB wt for cleans
______________________________________________________
SCORING:
*Total number of calories, box jumps, and
hanging power cleans accumulated across all
6 rounds (6 separate scores)
GOAL: 20
*REMAIN CONSISTENT. Calories should not
deviate more than 3, jumps and DB Cleans
should not deviate more than 5.

0%

0%

Dawn C	40,42,42,45,43,41 Rx	bike/95#dead lifts
Virginia V	30,28,26,28,29,29 Rx2	15#DB/12'box
Amy P	24,23,25,25,26,28 Rx2	20#DB/13.5'box
April Ly	23,25,25,26,27,28 Rx2	5#DB/12'box (1st time box jumping!)

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

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

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

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