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

WOD Blog

Fri, Aug 30 2024

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

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

240830

(Time, Rx2, Rx3)
Rx
For time:
30 Russian KB swings (35/53 lb)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings

INTERMEDIATE/Rx2
For time:
20 Russian KB swings (35/53 lb)
75 double-unders
20 Russian KB swings
75 double-unders
20 Russian KB swings

BEGINNER/Rx
For time:
20 Russian kettlebell swings (18/26 lb)
50 single-unders
20 Russian kettlebell swings
50 single-unders
20 Russian kettlebell swings

SKILL WORK/Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single DB.
__________________________________________
INTENDED STIMULUS
6:00-9:00.
Russian swings in 1:00-1:30 and 3 sets or less each round.
Double-unders in 1:30-3:00 each round.
Advanced athletes can increase kettlebell load if desired.

0%

0%

1^st	7:10 Rx	Stacey Fri, Aug 30, 2024
2^nd	9:45 or 35 Rx	Stara Fri, Aug 30, 2024
1^st	8:45 Rx2	Brad Fri, Aug 30, 2024

Stacey	7:10 Rx	25# DB for TGU
Whitney	7:13 Rx	150 single unders, 18lbs KB for TGU
Stara	9:45 or 35 Rx	DUs fell apart. Up to 25# TGUs
Brad	8:45 Rx2	44#, tall singles and DU attempts

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

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

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