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

WOD Blog

Sun, Jan 7 2024

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)

240107

(Time, Rx2, Rx3)
Rx
3 rounds for time:
10 shoulder presses (75/115 lb)
:20 handstand hold
10 overhead lunges
:20 L-sit hold

Rx2/INTERMEDIATE
3 rounds for time:
10 shoulder presses (55/75 lb)
:20 handstand hold
10 overhead lunges
:20 L-sit hold (knees bent)

Rx3/BEGINNER
3 rounds for time:
10 shoulder presses (35/45 lb)
:20 plank hold
10 overhead lunges
:20 plank hold

SKILL WORK/Post-workout:
Accumulate:
50 good mornings (empty barbell)
__________________________________________
INTENDED STIMULUS
10:00-15:00.
Shoulder presses in 2 sets or less.
Unbroken handstand holds and overhead lunges.
L-sit holds in 3 sets or less.

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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

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

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