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

WOD Blog

Wed, Jul 31 2024

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party

Happy Birthday

Happy Birthday: Amy Sh

Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

240731

(Time, Rx2, Rx3)
Rx
3 rounds for time:
10 hang power snatches (65/95 lb)
2 rope climbs
200-m run

INTERMEDIATE/Rx2
3 rounds for time:
10 hang power snatches (55/75 lb)
2 partial rope climbs
200-m run

BEGINNER/Rx3
3 rounds for time:
10 hang power snatches (35/45 lb)
4 pull-to-stands
100-m run

SKILL WORK/Pre-workout
On a 10:00 clock:
3 hang power snatches
– Build to a heavy set of 3 reps.
__________________________________________
INTENDED STIMULUS
5:00-10:00.
Snatches in 1-2 sets and in :30-1:00.
Rope climbs in :30-1:00.
Choose RX rope height based on the available ropes in your affiliate.
Runs in :45-1:15.

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1^st	8:50 Rx	Stacey Wed, Jul 31, 2024
2^nd	10:24 Rx2	Dasha Wed, Jul 31, 2024
3^rd	8:41	Carly H Wed, Jul 31, 2024

Stacey	8:50 Rx
Dasha	10:24 Rx2	4 pull-to-stands
Erica A	9:25 Rx3	200m runs
Carly H	8:41	65# bar/ 4 pull to stand/ 200 m run

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

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

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�

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