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

WOD Blog

Tue, Feb 27 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

240227

(Time, Rx2, Rx3)
Rx
3 rounds for time:
4 rope climbs
12 GHD sit-ups
16 single-leg squats

Rx2/INTERMEDIATE
3 rounds for time:
2 rope climbs
12 GHD sit-ups to parallel
16 single-leg squats to a target (16 in)

Rx3/BEGINNER
3 rounds for time:
4 pull-to-stands
12 sit-ups
16 alternating reverse lunges

SKILL WORK/Post-workout
Accumulate:
50 GHD hip extensions
_______________________________________
INTENDED STIMULUS
7:00-12:00.
Rope climbs in 1:00-2:00.
GHD sit-ups in :25-1:00.
Single-leg squats in :30-1:15.

0%

0%

1^st	9:54 Rx2	Stacey Tue, Feb 27, 2024
2^nd	6:40 Rx3	Danielle B Tue, Feb 27, 2024
3^rd	9:59 Rx3	Jerrilyn Tue, Feb 27, 2024
1^st	10:00 Rx2	Brad Tue, Feb 27, 2024

Stacey	9:54 Rx2
Brad	10:00 Rx2	ATG lunges
Dina O	X3 Rx3
Malina	3 reps of 6 rope pull from ground and 16 lunges Rx3
Danielle B	6:40 Rx3	2 rope clim attempts foot work. Pistol to target. 12GHD
Jerrilyn	9:59 Rx3	Rope pull from ground, ab mat, ring lunges
Dasha	8:00	1 rope climb, 1 pull-to-stand; ground sit-ups (first ever successful rope climb 🤩)

530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.9

Angela Acquistapace

Coaching is phenomenal. Class sizes are small enough for individual help but large enough to be fun. Members are welcoming and encouraging. Programing is well planned and challenging for all levels.

Lorie Pinion

When you think of CrossFit you probably don't immediately think of a 40 year old soccer mom, I know I didn't. So when I won a free trial month for G-Theory at a Bingo fundraiser (is that not the most 40 year old thing you've ever heard?!) I thoug

Loren Schneider

G-Theory CrossFit is the kind of gym where you can tell people genuinely care. The coaching is thoughtful and approachable, with clear explanations and intentional scaling options so everyone can train hard at their own level. The workouts are ch

GregAcq

Casey, Dave and crew are all awesome coaches. Workout programming is next level and the gym community is friendly and supportive. Benchmark set!

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�