WOD Blog

Mon, Sep 10 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
Happy Birthday: Sage
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (68 days ago)
CrossFit WOD 181009-BENCH TESTCrossFit FUNDAMENTALS DAY 11

CrossFit WOD 181009-BENCH TEST


(Weight)
BENCH PRESS Max Lift
    *3-3-3-1-1-1
______________________________________________________
25min to Perform Workout
(Perform a set every 4min)
______________________________________________________
WARM DOWN ~ 5 - 10 MINS

*OPTIONAL FINISHER

Accumulate 4min using running clock of a BB OH Hold (135/95#)
    *Every time you break, perform 6 Hang Power
     Cleans
(Scale as needed)

0% 0%

1st150# RxGinger Mon, Sep 10, 2018

Mengil255# Rx
Duane P220# Rx
Tony C215# Rx
Nat205# Rx
Dave S190# Rx
Ginger150# Rx
Amy L135# Rx
Amy P115# Rx
Virginia V115# Rx
Jeanette (105# Rx
Jessica Ga95# Rx
Margarita90# Rx
Tamara D75# Rx
Staci75# Rx
Dawn C65# Rx
1st day ever bench pressing since injury!
Nichol60lbs Rx
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

Matthew Smith


a month ago

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 Iâ€

Claudia S


10 months ago

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


a year ago

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


7 years ago

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


a year ago

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