WOD Blog

Mon, Mar 16 2020

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 (67 days ago)

CrossFit 200316


(Time, Rx2)
(Rx) 3 Rounds
*400m Run or 500m Row
*10 Deadlifts (185/135 lb.)
*20 Air Squats
____________________________________
(Rx2) 3 Rounds
*400m Run
*10 Deadlifts
*15 Air Squats
____________________________________
SCORE: Time to complete workout
GOAL: 9-10min
Get extra rest where you are comfy, and uncomfy where you struggle. GET BETTER!
Run should be 2:15-2:20. The Squats and Deadlifts should be completed in around 30 sec. each (1 min. total), with a moderate loading on the Deadlifts that can be performed unbroken.

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Eric J11:58 Rx
Row 500m, 185BB
Tracie12:07 Rx2
400m TruFORM run, 90# BB
Kirsten12:31 Rx2
Row 500m, 95BB
Kristina T13:09 Rx2
Row 500m, 105BB
Amaya13:24 Rx2
Row 500m, 70BB
Doni14:02 Rx2
Row 500m, 95BB
Izabella14:05 Rx2
Row 500m, 105BB
Rosie B14:09 Rx2
Row 500m, 55BB
Lauren Sw14:33 Rx2
Row 500m, 55BB
Kim Mu15:03 Rx2
Run 400m TruFORM, 95BB
Kathryn15:15 Rx2
Row 400m, 45BB elevated
Anna R16:05 Rx2
Row 500m, 55BB
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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

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€

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