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

WOD Blog

Fri, Dec 29 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)

231229

(Weight)
Rx
7 sets for load:
6 alternating front-rack reverse lunges
– 3 on each leg.

(Rx2/INTERMEDIATE Same as RX’d)
(Rx3/BEGINNER Same as RX’d)

SKILL WORK/Pre-workout:
1 set for max reps:
Max unbroken double-unders
or
2:00 max double-unders
__________________________________________
INTENDED STIMULUS
Heavy front-rack reverse lunge day.
Build to a heavy set of 3 lunges; 3 lunges on one leg and then 3 on the other.
Lift once every 3:00.
Take the bar from the rack.

0%

0%

1^st	125# Rx	Rebekah L Fri, Dec 29, 2023
2^nd	119# Rx	Stacey Fri, Dec 29, 2023
3^rd	105# Rx	Dasha Fri, Dec 29, 2023
1^st	65 Rx	Brad Fri, Dec 29, 2023

Rebekah L	125# Rx	125 for all 7 sets
Stacey	119# Rx
Dasha	105# Rx	Set 1-2 @ 95#, set 3-4 @ 100#, set 5-7 @ 105#
Brad	65 Rx
Whitney	50lbs Rx

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

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

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