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

WOD Blog

Sat, Mar 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

Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

240302

(Rounds, Rx2, Rx3)
Rx
With a partner, complete as many rounds as possible in 18 minutes of:
20 thrusters (95/135 lb)
400-m run
– Run together; split thrusters as needed.

Rx2/INTERMEDIATE
With a partner, complete as many rounds as possible in 18 minutes of:
20 thrusters (65/95 lb)
400-m run
– Run together; split thrusters as needed.

Rx3/BEGINNER
With a partner, complete as many rounds as possible in 18 minutes of:
20 thrusters (35/45 lb)
400-m run
– Split thrusters and run as needed.

ALTERNATE WORKOUT/At-home option:
With a partner, complete as many rounds as possible in 18 minutes of:
30 dumbbell thrusters (35/50 lb or heavier)
400-meter run
– Run together and split thrusters as needed.
– Use two dumbbells.

Run substitutions | 800/1,000-meter C2 Bike, 900/1,250-meter Assault or Echo Bike, 400/500-meter row or Ski-erg.

SKILL WORK/Pre-workout
EMOM 8:
2 front squats
– Build to a heavy set of 2 reps.
_______________________________________
INTENDED STIMULUS
4-6+ rounds.
Thrusters in sets of 3+.
Runs in 2:30 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�

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

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

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