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

WOD Blog

Mon, Nov 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

Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

231127

(Time, Rx2, Rx3)
Rx
For time:
21-15-9:
Sumo deadlift high pulls (75/115 lb)
Toes-to-bars

Rx2/INTERMEDIATE
For time:
21-15-9:
Sumo deadlift high pulls (55/75 lb)
Knees-to-elbows

Rx3/BEGINNER
For time:
15-12-9:
Sumo deadlift high pulls (35/45 lb)
Knees-above-hips

SKILL WORK/Post-workout:
EMOM 10:
5 barbell good mornings
—————————————————————
INTENDED STIMULUS
Sub 5:00.
Sumo deadlift high pulls in 1-2 sets each round.
Toes-to-bar reps in 1-3 sets each round.

100%

0%

1^st	6:06 knees above Rx2	Dasha Mon, Nov 27, 2023
2^nd	8:30 Rx2	Danielle B Mon, Nov 27, 2023
3^rd	6:20 Rx3	Julia P Mon, Nov 27, 2023
1^st	6:27 Rx2	James L Mon, Nov 27, 2023

Dasha	6:06 knees above Rx2
James L	6:27 Rx2
Danielle B	8:30 Rx2	#65 knees above hips
Julia P	6:20 Rx3
Rebekah L	6:23	65# SDLHP, Toes 2 bar
Stacey	7:12	Scaled T2B

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

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�

Loren Schneider

G-Theory CrossFit is the kind of gym where you can tell people genuinely care. The coaching is thoughtful and approachable, with clear explanations and intentional scaling options so everyone can train hard at their own level. The workouts are ch

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