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

WOD Blog

Fri, Sep 8 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)

230908

(Time, Rx2, Rx3)
Rx/2 rounds for time:
100-ft DB/KB walking lunges (53/70 lb)
400-m run
10 wall walks
400/500-m row
– Use two DB/KBs held in a farmers carry.

Rx2/INTERMEDIATE 2 rounds for time:
100-ft DB/KB walking lunges (35/53 lb)
400-m run
7 wall walks
400/500-m row
– Use two DB/KBs held in a farmers carry.

Rx3/BEGINNER 2 rounds for time:
100-ft DB/KB walking lunges (26/35 lb or unweighted)
400-m run
5 partial range of motion wall walks
400/500-m row
– Use two DB/KBs held in a farmers carry.
_________________________________________
SCORE: Time to compete workout.
GOAL/INTENDED STIMULUS
14:00-20:00.
Lunges in 1-2 sets and in 1:30-2:30.
Run in less than 2:15, wall walks in 3:00 or less, and rowing in 2:15 or less.
Heavier than usual lunges.

0%

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Brad Fri, Sep 8, 2023

Brad

23:00 Rx2

30 Stationary lunges 26# DB

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

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

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