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

WOD Blog

Fri, Oct 27 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

Happy Birthday

Happy Birthday: Julie G

Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

2010 NORCAL SECTIONAL WORKOUT A

(Reps, Rx2, Rx3)
2010 NORCAL SECTIONAL WORKOUT A

Rx
Against a 6:00 running clock:
Run 800 m
Max rep overhead squats (75/115 lb)

Rx2INTERMEDIATE
Against a 6-minute running clock:
Run 800 m
Max rep overhead squats (55/75 lb)

Rx3/BEGINNER
Against a 6-minute running clock:
Run 800 m
Max rep overhead squats (35/45 lb)
_______________________________________
INTENDED STIMULUS
This workout is a 6:00 sprint, originally published in 2010 as NorCal Sectional Workout A.
The run should take roughly 3:00-4:00.
All athletes should perform at least 20 overhead squats. Advanced athletes should push for 50+ reps.

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1^st	25 Rx	Stacey Fri, Oct 27, 2023
2^nd	17 Rx	Carly H Fri, Oct 27, 2023
1^st	21	James L Fri, Oct 27, 2023
2^nd	17	Brad Fri, Oct 27, 2023

Stacey	25 Rx
Donovan	20 Rx
Josiah	20 Rx
Carly H	17 Rx	Row instead of run
James L	21	65# BB
Brad	17	65#

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

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

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

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�

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