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

WOD Blog

Mon, Nov 13 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)

NASTY GIRLS

(Time, Rx2, Rx3)
Rx
3 rounds for time:
50 air squats
7 ring muscle-ups
10 hang power cleans (95/135 lb)

Rx2/INTERMEDIATE
3 rounds for time:
50 air squats
7 chest-to-bar pull-ups
10 hang power cleans (75/115 lb)

Rx3/BEGINNER
3 rounds for time:
30 air squats
15 ring rows
10 hang power cleans (45/65 lb)
————————————————————-
INTENDED STIMULUS
Gymnastics and weightlifting triplet with moderate loading and high skill.
10:00-15:00; advanced athletes will go faster.
Air squats in 2:00 or less.
Muscle-ups in no more than 3 sets.
Hang power cleans in no more than 3 sets.

0%

0%

1^st	7:48 Rx2	Rebekah L Mon, Nov 13, 2023
2^nd	8:34 Rx2	Stacey Mon, Nov 13, 2023
3^rd	9:53 Rx3	Sandie Mon, Nov 13, 2023
1^st	11:05 Rx2	James L Mon, Nov 13, 2023

Josiah	13:05 Rx
Rebekah L	7:48 Rx2	50 AS, 7 C2B, 10 HPC 85#
Stacey	8:34 Rx2	95# HPC
Cara	9:33 Rx2	Ring rows
James L	11:05 Rx2	Kipping PU, 95 HPC
Sandie	9:53 Rx3	40# HPC
Whitney	10:02 Rx3	20# DB HPC
Dasha	11:06 Rx3	50 squats, 15 rr, 25# dumb bells due to forearm injury 😥

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�

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

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

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