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

WOD Blog

Thu, Sep 13 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 181309

Other Results

CrossFit WOD 181309

(Time, Rx2)
(Rx) 40-30-20-10
*Air Squats
*Handstand Hold (seconds)
*Single-Arm DB Jerks (45/25 lb.)
(JUMP/PUNCH/LAND (locked out just
before you hit the ground)
______________________________________________________
(Rx2) 40-30-20-10
*Air Squats
*Plank Hold (seconds)
*Single-Arm DB Jerks
______________________________________________________
SCORE:
Time to complete WOD

GOAL: (Rx) 7-8min / (Rx2) 9-10min
Air Squats perform at a continuous pace. Aim for a smooth speed that helps keeps heart rates in check. For the Holds (Handstand or Plank), the goal is unbroken throughout the entire workout. For the Single-Arm DB Jerks, if needed, break it up is sets of 10 on each arm.

0%

0%

Nat	8:52 Rx
Jessica Ga	9:00 Rx2	15#
Julie T	9:15 Rx2	12#
Amy P	9:15 Rx2	10#
Virginia V	9:39 Rx2	15#
Denise F	11:42 Rx2	8#

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