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

WOD Blog

Fri, May 17 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)

240517

(Rounds, Rx2, Rx3)
Rx
AMRAP 10:
30 AbMat sit-ups
10/15-calorie row

INTERMEDIATE/Rx2
AMRAP 10:
20 AbMat sit-ups
10/15-calorie row

BEGINNER/Rx3
AMRAP 10:
15 AbMat sit-ups
7/10-calorie row

SKILL WORK/Post-workout
Accumulate:
25 GHD back extensions
25 GHD hip extensions
—————————————————————
INTENDED STIMULUS
4-7 rounds.
Keep rounds to 2:30 or less.
Sit-ups in 1:15 or less each round.
Calories in 1:00 or less each round.
Advanced athletes can increase calories to 15/20.

0%

0%

1^st	4+30 Rx	Danielle B Fri, May 17, 2024
2^nd	4 Rx	Dasha Fri, May 17, 2024 Sandie Fri, May 17, 2024 Carly H Fri, May 17, 2024
3^rd	4+9 Rx2	Whitney Fri, May 17, 2024

Danielle B	4+30 Rx
Carly H	4 Rx	15 Cal row
Sandie	4 Rx	10:30
Dasha	4 Rx
Whitney	4+9 Rx2	sit ups were super challenging

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

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

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