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

WOD Blog

Tue, Dec 19 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)

231219 Tuesday

(Time, Rx2, Rx3)
Rx
For time:
2,000-meter row
50 alternating single-leg squats
30 hang cleans (135/225 lb)

Rx2/INTERMEDIATE
For time:
1,600/2,000-meter row
50 alternating single-leg squats to a target
30 hang cleans (105/155 lb)

Rx3/BEGINNER
For time:
800/1,000-meter row
50 alternating reverse lunges
30 hang cleans (55/75 lb)
———————————————
INTENDED STIMULUS
Regionals workout from 2012. Jason Khalipa had the top men's score worldwide at 11:24, while Annie Thorisdottir had the top score on the women's side at 11:47.
Sub 16:00.
Row in 9:00 or less.
Single-leg squats in 4:00 or less.
Hang cleans in 3:00 or less with sets of at least 3-5.

0%

0%

1^st	14:44 Rx2	Stacey Tue, Dec 19, 2023
2^nd	17:42 Rx2	Dasha Tue, Dec 19, 2023
1^st	13:16 Rx2	David L Tue, Dec 19, 2023

David L	13:16 Rx2
Stacey	14:44 Rx2	1 mile run instead of row
Dasha	17:42 Rx2	85#, foot behind ankle single leg squats

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

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

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