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

WOD Blog

Fri, Sep 1 2023

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)

230901

(Time, Rx2, Rx3)
Rx/For time:
30 deadlifts (155/225 lb)
40 wall-ball shots (14/20 lb) (9/10 ft)
50 KB swings (35/53 lb)

Rx2/INTERMEDIATE For time:
30 deadlifts (135/185 lb)
40 wall-ball shots (10/14 lb) (9/10 ft)
50 KB swings (26/35 lb)

Rx3/BEGINNER For time:
20 deadlifts (75/115 lb)
30 wall-ball shots (10/14 lb) (8/9 ft)
40 KB swings (18/26 lb)
_______________________________________
SCORE: Time to complete workout.
GOAL/INTENDED STIMULUS
6:00-10:00.
Moderately light loading.
Some advanced athletes will be able to complete this workout with minimal to no rest, while most will need to break each movement up into 3-5 sets.

0%

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1^st	6:43 Rx	Rebekah L Fri, Sep 1, 2023
2^nd	7:01 Rx2	Robyn M Fri, Sep 1, 2023
3^rd	7:12	Stacey Fri, Sep 1, 2023
1^st	5:58 Rx2	Derek Fri, Sep 1, 2023
2^nd	7:00 Rx2	James L Fri, Sep 1, 2023
3^rd	7:40 Rx2	Brad Fri, Sep 1, 2023

Rebekah L	6:43 Rx
Derek	5:58 Rx2	20#wb 44#kb
James L	7:00 Rx2	185# DL, 14# WB, 35# KB
Robyn M	7:01 Rx2	125DL, 10WB, 26KB
Brad	7:40 Rx2	145DL, 14WB, 35KB
Stacey	7:12	135# DL
Ellen	7:40	110 DL, 10# WB, 20 lb KB

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

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

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