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

WOD Blog

Wed, Jun 24 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:
260113 on Jan 13, 2026 (45 days ago)

TEMPO STRENGTH TRAIN 200624

(Time)
10 ROUNDS of
TEMPO=3 second essentric+3 second consentric (controlled and slow)
Regular Pace=regular speed

*3 RING DIP tempo + 6 RING DIP reg pace
*3 FRONT SQUAT BOX SQUAT-WIDE tempo + 6 FRONT SQUAT reg pace
*3 DUMB BELL CURL L/R tempo + 6 DUMB BELL CURL L/R pace
*REST 30 seconds
___________________________________
SCORE: Time, note weight used for F.S. and D.B.
GOAL: Learn true T.U.T. (Time under tension) tempo strength building. Watch the clock if needed. THIS IS A BURNER STRENGTH DAY!!!!!!

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1^st	24:46	Stacey Wed, Jun 24, 2020
2^nd	38:05	Julia P Wed, Jun 24, 2020

Stacey	24:46	6 Rounds 85BB, PPL Bands Dips
Katherine	24:56	25BB, 10DB
Amaya	28:51	45BB, 8DB
Julie T	31:41	35BB, Air box squats double
Eric J	32:26	95BB, 20DB
Kirsten	32:50	45BB, 12DB
Jim C	34:00	115BB, 15DB
Katie M	35:00	4rounds @45BB, 6@85BB, 15DB
Julia P	38:05	30BB, 10DB/20DB
Shanelle	43:00	25BB, Air squats

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

Loren Schneider

G-Theory CrossFit is the kind of gym where you can tell people genuinely care. The coaching is thoughtful and approachable, with clear explanations and intentional scaling options so everyone can train hard at their own level. The workouts are ch

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