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

WOD Blog

Wed, Sep 6 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

Welcome New Athlete

Welcome: Dasha

Most Recent Benchmark:
260113 on Jan 13, 2026 (45 days ago)

09-06-23

(Reps, Rx2, Rx3)
Rx/EMOM 12:
Min. 1 | 6 strict pull-ups + 12 push-ups + 18 air squats
Min. 2 | Max-rep double-unders
– Score is total reps.

Rx2/INTERMEDIATE EMOM 12:
Min. 1 | 4 strict pull-ups + 8 push-ups + 12 air squats
Min. 2 | Max-rep double-unders
– Score is total reps.

Rx3/BEGINNER EMOM 12:
Min. 1 | 6 ring rows + 8 knee push-ups + 10 air squats
Min. 2 | Max-rep single-unders
– Score is total reps.

SKILL WORK Pre-workout:
EMOM 8 / :20 crossover practice
_________________________________________
SCORE: Total reps completed in 12minutes.
GOAL/INTENDED STIMULUS
Modified Cindy done in under 1:00 with :45 worth of double-under attempts.
As long as athletes can hit full range of motion during the odd minutes, they can work for :45-1:00 to accumulate as many double-under reps - or attempts - as possible.
Scores will vary based on how athletes approach this workout.

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1^st	401 Rx3	Julia P Wed, Sep 6, 2023
2^nd	316 Rx3	Carly H Wed, Sep 6, 2023

Ellen	484 Rx3
Julia P	401 Rx3
Carly H	316 Rx3

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

4.8

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

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�

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

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

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