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

WOD Blog

Sat, Feb 9 2019

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 190209

(Time, Rx2)
(Rx) 10 Rounds

MB: 20/14 lb.
Slam Ball: 25/15 lb.
*10 MB Front Squats
*10 Slam Balls
*100-m MB Carry
*10 Slam Ball Over the Shoulder Tosses
*10 Wall Balls
______________________________________________________
(Rx2) 8 Rounds
*10 MB Front Squats
*10 Slam Balls
*100-m MB Carry
*10 Slam Ball Over the Shoulder Tosses
*10 Wall Balls
______________________________________________________
SCORE:
Time to complete workout.
GOAL:
EVERYONE will likely start off pretty fast, but right around the halfway point start to slow down because the volume compounds itself as there are two squatting and two hinging movements within each round, therefore, YOU can afford to be CONSERVATIVE when choosing weights.

A good goal for athletes on all categories is under 30min.

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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

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

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

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