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

WOD Blog

Sat, Sep 7 2024

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

Anniversary of First Posted Workout

Gymversary: Ginger(6)

Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

240907

(Reps, Rx2, Rx3)
Rx
On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (14/20 lb) (9/10 ft)
800-m run
Max-reps hang squat cleans in the remaining time (125/185 lb)

INTERMEDIATE/Rx2
On a 15:00 clock:
40 bar-facing burpees
40 wall-ball shots (10/14 lb) (9/10 ft)
800-m run
Max-reps hang squat cleans in the remaining time (95/135 lb)

BEGINNER/Rx3
On a 15:00 clock:
30 bar-facing burpees
30 wall-ball shots (10/14 lb) (9/10 ft)
600-m run
Max-reps hang squat cleans in the remaining time (35/45 lb)
_________________________________________
INTENDED STIMULUS
At least 2:00 for hang squat cleans.
15-20+ total reps.
Burpees in 5:00 or less.
Wall-ball shots in 3:00 or less.
Run in 5:00 or less.
Advanced athletes could have around 5:00 with the barbell.
Retest from 230922.

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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�

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

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