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

WOD Blog

Thu, Mar 28 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)

240328

(Rounds, Rx2, Rx3)
Rx
With a partner, complete as many rounds as possible in 16:00 of:
20 burpees
4 rope climbs (15 ft)
– One partner works at a time.

Rx2/INTERMEDIATE
20 burpees
4 rope climbs (12 ft)
– One partner works at a time.

Rx3/BEGINNER
12 burpees
4 pull-to-stands
– One partner works at a time.

SKILL WORK/Post-workout
Accumulate:
20 weighted pull-ups
_______________________________________
INTENDED STIMULUS
4 or more rounds.
Burpees in 1:30 or less.
Rope climbs in 2:00 or less.
One partner moves at a time; split the reps as needed.
If athletes are able to easily perform rope climbs in 1:00 or less per round, consider modifying to 2-4 legless rope climbs.

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1^st	8+22 Rx2	Stacey Thu, Mar 28, 2024
2^nd	6+7 Rx2	Dasha Thu, Mar 28, 2024
3^rd	6+7 Rx3	Jerrilyn Thu, Mar 28, 2024

Stacey	8+22 Rx2	Outside rope wet so inside rope climbs
Dasha	6+7 Rx2	Rope climb attempts
Kris J	Burpees 6+5; rope pulls 6 Rx3
Jerrilyn	6+7 Rx3
Rebekah L	7+21	4 15’ rope climbs, 4 partial rope climbs, the rest pull to stand

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