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

WOD Blog

Thu, Jul 11 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

240711

(Time, Rx2, Rx3)
Rx
3 rounds for time:
30 hang power cleans (75/115 lb)
30 bar-facing burpees

INTERMEDIATE/Rx2
3 rounds for time:
30 hang power cleans (55/75 lb)
30 bar-facing burpees

BEGINNER/Rx3
3 rounds for time:
20 hang power cleans (35/45 lb)
20 bar-facing burpees

SKILL WORK/Pre-workout
EMOM 6:
3 hang power cleans
– Build to a heavy 3-rep for the day.
__________________________________________
INTENDED STIMULUS
12:00-15:00; advanced athletes may finish closer to 10:00.
Hang power cleans in 1-3 sets and in under 2:00 each round.
Bar-facing burpees in under 3:00 each round.

0%

0%

1^st	15:00 DNF Rx	Carly H Thu, Jul 11, 2024
2^nd	15:00 Rx3	Sandie Thu, Jul 11, 2024
3^rd	13:48	Stacey Thu, Jul 11, 2024
1^st	15:00 Rx2	Brad Thu, Jul 11, 2024

Carly H	15:00 DNF Rx	9 rounds of 10 - 7+19
Brad	15:00 Rx2	6 rounds + 5 reps. 175# hang clean three reps
Sandie	15:00 Rx3	9 rds of 10- I did 6 rounds +18
Stacey	13:48	75#BB, 9 rds of 10/10

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

4.9

Angela Acquistapace

Coaching is phenomenal. Class sizes are small enough for individual help but large enough to be fun. Members are welcoming and encouraging. Programing is well planned and challenging for all levels.

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�

Stara Brost

G-theory CF has a great community and intelligent, top-notch Coaches who focus on form. Quality vs Quantity. They help me get back into my pre-baby shape. #Strong4Life

GregAcq

Casey, Dave and crew are all awesome coaches. Workout programming is next level and the gym community is friendly and supportive. Benchmark set!

Lorie Pinion

When you think of CrossFit you probably don't immediately think of a 40 year old soccer mom, I know I didn't. So when I won a free trial month for G-Theory at a Bingo fundraiser (is that not the most 40 year old thing you've ever heard?!) I thoug