WOD Blog

Thu, Mar 11 2021

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: Rebekah L
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

210311


(Time, Rx+, Rx2, Rx3)
Rx+/Rx
*400-m Run
Then: 6 ROUNDS
*2 Rope Climbs (+Legless)
*8 DB Hang Squat Cleans (50/35)
Then:
*400-m Run
___________________________________
Rx2
*400-m Run
Then: 6 ROUNDS
*3 Seated Rope Climbs
*8 DB Hang Squat Cleans
Then:
*400-m Run
_________________________________
Rx3 'LITE'
*400-m Run
Then: 6 ROUNDS
*8 Bent-over DB Rows (50/35) – each side
*8 DB Hang Squat Cleans
Then:
*400-m Run
__________________________________

SCORE: Time to complete the workout.
GOAL: Runs/1:45-2:30, Rope climbs/45-60sec, DB Squat cleans/Unbroken. Total time: 12-16min.

0% 0%

1st16:00 RxStacey Thu, Mar 11, 2021
2nd12:42 Rx2Julia P Thu, Mar 11, 2021
3rd16:28 Rx2Carly H Thu, Mar 11, 2021

Julie T15:30 Rx
15DB
Stacey16:00 Rx
Marissa16:13 Rx
25DB
Justis17:40 Rx
45DB
Hailey G18:05 Rx
25
Jake K19:20 Rx
Julia P12:42 Rx2
20DB, Seated Rope Climb
Halle14:42 Rx2
20DB, Seated Rope Climb
Carly H16:28 Rx2
20DB, Seated Rope Climb
Jayne9:37 Rx3
5DB, Seated Rope Climb
Amy P9:40 Rx3
8DB, Seated Rope Climb
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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

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

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