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

WOD Blog

Tue, Dec 26 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)

231226

(Time, Rx2, Rx3)
Rx
2 rounds for time:
50 alternating DB snatches (35/50 lb)
50 wall-ball shots (14/20 lb)(9/10 ft)

Rx2/INTERMEDIATE
2 rounds for time:
50 alternating DB snatches (20/35 lb)
50 wall-ball shots (10/14 lb)(9/10 ft)

Rx3/BEGINNER
2 rounds for time:
30 alternating DB snatches (10/15 lb)
30 wall-ball shots (6/10 lb)(9/10 ft)

SKILL WORK/Post-workout:
Accumulate with a partner:
40 DB Turkish get-ups
————————————————————
INTENDED STIMULUS
8:00-12:00.
High-volume workout with large/unbroken sets.
At least 20 reps per movement.
Retest from 220916 and 221226.

0%

0%

1^st	11:36 Rx2	Dasha Tue, Dec 26, 2023
2^nd	13:14 Rx2	Sandie Tue, Dec 26, 2023
1^st	9:33 Rx	David L Tue, Dec 26, 2023

Cameron T	8:58 Rx
David L	9:33 Rx
Dasha	11:36 Rx2
Sandie	13:14 Rx2	12DB(elevated 4”), 8WB
Doug H	14:13 Rx2	20# db from two plates, 16# wb

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�

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

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