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

WOD Blog

Sat, Aug 31 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)

240831

(Rounds, Rx2, Rx3)
Rx
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal row
20 burpees over the rower
10 power cleans (105/155 lb)

INTERMEDIATE/Rx2
With a partner, complete as many rounds as possible in 21 minutes of:
20-cal row
16 burpees over the rower
8 power cleans (95/135 lb)

BEGINNER/Rx3
With a partner, complete as many rounds as possible in 21 minutes of:
20-cal row
16 burpees
8 power cleans (45/65 lb)

INTENDED STIMULUS
Kicking off Hero month a day early with the Hero workout Laura in honor of Special Agent Laura Schwartzenberger, an avid 5:00 am CrossFit athlete and an FBI special agent, who was killed while executing a search warrant.
4-8+ total rounds.
Partners divide work as desired.
Rows in 1:15-3:00.
Burpees in 1:00-2:00.
Power cleans in :15-1:00.

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

4.8

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

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�

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

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