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

WOD Blog

Fri, Aug 16 2024

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

Most Recent Benchmark:
260113 on Jan 13, 2026 (45 days ago)

240816

(Time, Rx2, Rx3)
Rx
18-15-12-9-6-3 reps for time:
Squat cleans (95/135 lb)
Lateral burpees over the bar

INTERMEDIATE/Rx2
18-15-12-9-6-3 reps for time:
Squat cleans (65/95 lb)
Lateral burpees over the bar

BEGINNER/Rx3
12-10-8-6-4-2 reps for time:
Hang squat cleans (35/45 lb)
Lateral up-down bar step-overs

SKILL WORK/Pre-workout
EMOM 8:
3 hang squat cleans
– Work to a heavy 3-rep for the day.
__________________________________________
INTENDED STIMULUS
8:30-15:00.
First set of squat cleans in 1:00-2:00.
Continuous movement on the lateral burpees.
First set of burpees in 1:00-2:00.

0%

0%

1^st	14:22 Rx2	Stacey Fri, Aug 16, 2024
2^nd	15:05 Rx2	Stara Fri, Aug 16, 2024
3^rd	14:55 Rx3	Sandie Fri, Aug 16, 2024
1^st	17:01 Rx2	Brad Fri, Aug 16, 2024

Stacey	14:22 Rx2
Stara	15:05 Rx2	RX 2 at #55
Brad	17:01 Rx2	65# still harsh
Whitney	13:53 Rx3	Rx workout w/ 35#
Sandie	14:55 Rx3	16,13,10,9,6,3 #35
Carly H	15:44	55#

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

Loren Schneider

G-Theory CrossFit is the kind of gym where you can tell people genuinely care. The coaching is thoughtful and approachable, with clear explanations and intentional scaling options so everyone can train hard at their own level. The workouts are ch

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

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