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

WOD Blog

Wed, Apr 5 2023

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)

230405

(Rounds, Rx2, Rx3)
AMRAP 12min:
*500m row (Rx3,300m row)
*15 pull-ups (Rx2,10)(Rx3,15 J.pull-ups)
*10 overhead squats (Rx75/115)(Rx2,55/75)(Rx3,35/55)
________________________________________
SCORE: Rounds+reps in 12min.
GOAL: 3-5 rounds.
Fast triplet!
Lighter overhead squat and smaller pull-up sets.
You should move through the pull-ups and overhead squats in 1-2 sets, but ideally complete them unbroken.
The row should be fast but also a chance to recover before returning to the pull-ups and squats.

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1^st	2+1 Rx	Stacey Wed, Apr 5, 2023
2^nd	3 rounds modified	Rebekah L Wed, Apr 5, 2023

Stacey	2+1 Rx
Rebekah L	3 rounds modified	At home: 300 m row, 5 strict pull-ups, 15 OHS 35#

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

4.8

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

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

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

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