WOD Blog

Sat, Nov 27 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
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

211127


(Rounds, Rx+, Rx2)
Rx+/Rx AMRAP 8min.
(Rx+135/95)(Rx115/75)
3 Hang Power Cleans
2 Hang Squat Cleans
1 Front Squat
9 Toes-to-bars

OPTIONAL* Work up to a heavy complex first:
3 HPCs + 2 HSCs + 1 Front Squat
_______________________________________
Rx2 AMRAP 8min.
3 Hang Power Cleans
2 Hang Squat Cleans
1 Front Squat
10 DB Heel Taps
AMRAP 8 min.

OPTIONAL* Work up to a heavy complex first:
3 HPCs + 2 HSCs + 1 Front Squat
_______________________________________
SCORE: Rounds+Reps / Optional: Heaviest complex.
GOAL: No matter the loading, everyone should have the mindset to try and keep the complex unbroken for as long as possible. As guidance, take roughly 70-75 percent of your heaviest lift in the workout prep and use it for your workout loading. Aim to get 4+ rounds, which is better than 2 min. per round.

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530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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€

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

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

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