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

WOD Blog

Fri, Aug 9 2024

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

Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (68 days ago)

240809

(Time, Rx2, Rx3)
Rx
3 rounds for time:
9 hang power cleans (75/115 lb)
12 thrusters
15 burpees over the bar

INTERMEDIATE/Rx2
3 rounds for time:
9 hang power cleans (55/75 lb)
12 thrusters
15 burpees over the bar

BEGINNER/Rx3
3 rounds for time:
6 hang power cleans (35/45 lb)
9 thrusters
12 burpees over the bar

SKILL WORK/Pre-workout:
EMOM 8:
1 clean pull
1 hang power clean
1 thruster
– Build in load, but only as quality mechanics allow.
__________________________________________
INTENDED STIMULUS
5:00-10:00.
Each round in 3:00 or less.
Light-to-moderate barbell loading.
Hang power cleans and thrusters in 2 sets or less each every round.
Burpees over the bar can be lateral or bar-facing.

100%

0%

1^st	6:50 Rx2	Stacey Fri, Aug 9, 2024
2^nd	7:21 Rx3	Whitney Fri, Aug 9, 2024
3^rd	7:40 Rx3	Stara Fri, Aug 9, 2024
1^st	9:30 Rx2	Brad Fri, Aug 9, 2024

Stacey	6:50 Rx2
Brad	9:30 Rx2	75#, 10 thrusters, 12 burbees
Whitney	7:21 Rx3	ROUGH but I survived
Stara	7:40 Rx3	RX 2.5= 45# same reps
Sandie	8:55 Rx3	Started first set with#45 then dropped to #35

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

4.8

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

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