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

WOD Blog

Wed, May 22 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)

240522

(Time, Rx2, Rx3)
Rx
10 rounds for time:
4 deadlifts (105/155 lb)
3 hang power snatches
2 overhead squats

INTERMEDIATE/Rx2
10 rounds for time:
4 deadlifts (75/115 lb)
3 hang power snatches
2 overhead squats

BEGINNER/Rx3
10 rounds for time:
4 deadlifts (35/45 lb)
3 hang power snatches
2 overhead squats

SKILL WORK/Pre-workout:
On a 8:00 clock:
Build to a heavy 1-rep power snatch + overhead squat
__________________________________________
INTENDED STIMULUS
Less than 10:00.
Moderate barbell loading that allows for at least 2 unbroken rounds.
Balanced challenge of metabolic and muscular fatigue.

0%

0%

1^st	5:50 Rx2	Stacey Wed, May 22, 2024
2^nd	8:28 Rx2	Carly H Wed, May 22, 2024
3^rd	8:53	Sandie Wed, May 22, 2024
1^st	9:59 Rx2	Brad Wed, May 22, 2024

Stacey	5:50 Rx2	97.5# PS + OHS
Carly H	8:28 Rx2
Brad	9:59 Rx2	75#
Sandie	8:53	50# power clean front squat
Dasha	10:07	75#s rounds 1-5, 65#s rounds 6-10

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

4.8

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

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�