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

WOD Blog

Fri, Feb 2 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

Happy Birthday

Happy Birthday: Donald

Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

240202

(Time, Rx2, Rx3)
Rx
5 rounds for time:
25 KB swings (35/53 lb)
10 chest-to-bar pull-ups

Rx2/INTERMEDIATE
5 rounds for time:
25 KB swings (35/53 lbs)
10 kipping pull-ups

Rx3/BEGINNER
5 rounds for time:
25 KB swings (18/26 lb)
10 jumping chest-to-bar pull-ups

SKILL WORK/Post-workout:
Accumulate:
10 Turkish get-ups/arm
– Use a single DB or KB.
_______________________________________
INTENDED STIMULUS
9:00-12:00; sub 7:00 for advanced athletes.
Fast, unbroken kettlebell swing sets.
Chest-to-bar pull-ups in no more than 2 sets and in 1:00 or less each round with minimal rest.
High degree of grip and bicep fatigue in the later rounds.
COACHING GOALS

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1^st	11:59 Rx2	Dasha Fri, Feb 2, 2024
2^nd	9:56 Rx3	Whitney Fri, Feb 2, 2024
1^st	12:10 Rx2	Brad Fri, Feb 2, 2024

Joe F	10:45 jumping pull-ups Rx
Dasha	11:59 Rx2	26# kb, banded kipping pull-ups - forearms on fire!
Brad	12:10 Rx2	Dropped from 35# to 26# after Round 2
Whitney	9:56 Rx3	22lb KB
Craig	10:10 Rx3	35#kb jumping c2b pullups

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

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

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