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

WOD Blog

Wed, Aug 28 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)

240828

(Time, Rx2, Rx3)
Rx
For time:
21-15-9
Hang power snatches (75/115 lb)
Box jumps (20/24 in)

INTERMEDIATE/Rx2
For time:
21-15-9
Hang power snatch (65/95 lb)
Box jumps (20/24 in)
– Step down from the box.

BEGINNER/Rx3
For time:
12-9-6
Hang power snatch (35/45 lb)
Plate jumps (4/8 in)
– Step down from the plate.

SKILL WORK/Pre-workout:
EMOM 15:
1 power snatch
– Build in load every 3:00.
__________________________________________
INTENDED STIMULUS
4:00-9:00.
Light-to-moderate sprint.
Advanced athletes should push to complete each set unbroken, while intermediate and beginner athletes may strategically choose smaller sets and/or fast singles.
10-20+ snatches per minute.
10-20 box jumps per minute.

0%

0%

1^st	6:59 Rx	Stacey Wed, Aug 28, 2024
2^nd	6:32 Rx2	Carly H Wed, Aug 28, 2024
3^rd	8:26 Rx2	Dasha Wed, Aug 28, 2024

Stacey	6:59 Rx	100# power snatch in EMOM
Carly H	6:32 Rx2	Step-ups (injured ankle)
Dasha	8:26 Rx2	55# HPS
Sandie	6:57 Rx3	21,15,9 #30. 2#45 plates jumps

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�

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

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