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

WOD Blog

Tue, Nov 21 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)

MICHAEL

(Time, Rx2, Rx3)
MICHAEL
Today’s workout is in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28, 2005.

Rx
3 rounds for time:
800-m run
50 hip extensions
50 sit-ups

Rx2/INTERMEDIATE
3 rounds for time:
800-m run
25 hip extensions
50 sit-ups

Rx3/BEGINNER
3 rounds for time:
400-m run
25 good mornings (unloaded)
25 sit-ups
______________________________________
INTENDED STIMULUS
24:00-30:00.
Keep all runs to 5:30 or less.
Complete hip extensions in 2:15 or less.
Complete sit-ups in 2:15 or less.

0%

0%

1^st	27:28 Rx	Stacey Tue, Nov 21, 2023
2^nd	31:55 Rx	Danielle B Tue, Nov 21, 2023
3^rd	27:59 Rx2	Carly H Tue, Nov 21, 2023
1^st	29:06 Rx	James L Tue, Nov 21, 2023
2^nd	29:09 Rx2	Brad Tue, Nov 21, 2023

Stacey	27:28 Rx	Mix of GHD and 15#BB good mornings
Donovan	27:42 Rx
James L	29:06 Rx
Danielle B	31:55 Rx
David Sk	25:32 Rx2
Carly H	27:59 Rx2	700m,700m,600m run!
Joe F	28:33 Rx2	700mrun
Brad	29:09 Rx2
Dasha	29:58 Rx2	1000m row, 50 BB good mornings, 30 sit ups
Whitney	30:00 Rx2

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

4.8

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

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