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

WOD Blog

Thu, May 9 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)

250509

(Time, Rx2, Rx3)
RX
For time:
9-7-5:
Deadlifts (125/185 lb)
Hang power cleans
Front squats

INTERMEDIATE/Rx2
For time:
9-7-5:
Deadlifts (95/135 lb)
Hang power cleans
Front squats

BEGINNER/Rx3
For time:
9-7-5:
Deadlifts (55/75 lb)
Hang power cleans
Front squats

INTENDED STIMULUS
Heavy sprint workout.
3:00-5:00.
Deadlifts unbroken until the last rep.
Hang power cleans in 1-3 sets.
Front squats in 1-2 sets.

SKILL WORK
Post-workout:
Accumulate:
50 good mornings
– Rest as needed.
– Athlete chooses load

0%

0%

1^st	4:02 Rx2	Carly H Thu, May 9, 2024
2^nd	6:12 Rx3	Sandie Thu, May 9, 2024
3^rd	3:15	Dasha Thu, May 9, 2024
1^st	3:17	James L Thu, May 9, 2024
2^nd	4:45	Brad Thu, May 9, 2024

Carly H	4:02 Rx2	100 #
Dawn A	3:37 Rx3
Doug H	4:17 Rx3	70#, DL off of plates
Sandie	6:12 Rx3
Dasha	3:15	75#
James L	3:17	95#
James N	3:54	95#
Whitney	4:11	65#
Brad	4:45	95#
Rosie N	5:33	75#
Stacey	6:24	115# BB. Started with 120# but lost focus in the first round and had to drop weight.

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

4.8

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

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

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

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