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

WOD Blog

Wed, Oct 4 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)

102304

(Distance, Rx2, Rx3)
Rx/ EMOM 12min:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max distance handstand walk (25 ft) segments

Rx2/INTERMEDIATE, EMOM 12:
Even minutes: 20 KB swings (35/53 lb)
Odd minutes: max handstand shoulder taps on a wall

Rx3/BEGINNER, EMOM 12:
Even minutes: 20 KB swings (18/26 lb)
Odd minutes: max plank shoulder taps
__________________________________________
SCORE: Total distance in handstand walks or equivalent.
GOAL/INTENDED STIMULUS
Fast and unbroken KB swings for most rounds.
Walk ~5 feet on the hands before falling.
Score is the total feet of handstand walking distance.
Mild movement interference at the shoulders.

SKILL WORK
Post-workout:
Accumulate: 30 Turkish get-ups

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1^st	90 Rx	Julia P Wed, Oct 4, 2023 Stacey Wed, Oct 4, 2023
2^nd	90 Rx2	Carly H Wed, Oct 4, 2023
3^rd	90 Rx3	Danielle B Wed, Oct 4, 2023
1^st	90 Rx2	James L Wed, Oct 4, 2023

Stacey	90 Rx
Julia P	90 Rx	26
Cara	85 Rx	31
Carly H	90 Rx2
Joe F	90 Rx2
James L	90 Rx2	44KB, Wall Handstand Walk
Doug H	70 Rx2
Danielle B	90 Rx3	Plate shoulder taps #31
Sandie	80 Rx3	13/18

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�

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

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