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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:
251105 - Diane on Nov 5, 2025 (68 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	13:53 Rx3	Whitney 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

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�

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

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