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

WOD Blog

Sat, Jul 6 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)

240706

(Time, Rx2, Rx3)
Rx
3 rounds for time:
Run 400 m
100 double-unders
10 front squats (155/225 lb)

INTERMEDIATE/Rx2
3 rounds for time:
Run 400 m
2:00 double-under attempts
10 front squats (105/155 lb)

BEGINNER/Rx3
3 rounds for time:
Run 300 m
50 single-unders
10 front squats (55/75 lb)
_______________________________________
SKILL WORK/Pre-workout:
On a 10:00 clock:
Build to a heavy 1 squat clean + 2 front squats
_______________________________________
INTENDED STIMULUS
12:00-18:00; advanced athletes may be able to go faster.
Target pace of 2:00-2:30 per run, with some potentially running a bit faster.
Cap double-unders at 2:00 of attempts per round; advanced athletes should push to complete unbroken sets in under 1:00.
Heavy front squats in 1-3 sets, and in no more than 1:30 per round; advanced athletes should push to complete them unbroken.

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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�

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