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

WOD Blog

Wed, Sep 11 2024

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

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

ALEXANDER PARTNER

(Time, Rx2, Rx3)
Rx
5 rounds for time with a partner:
31 back squats (95/135 lb)
12 power cleans

INTERMEDIATE/Rx2
5 rounds for time with a partner:
31 back squats (75/115 lb)
12 power cleans

BEGINNER/Rx3
5 rounds for time with a partner:
20 back squats (35/45 lb)
12 hang power cleans
__________________________________________
INTENDED STIMULUS
14:00-20:00.
Score is total time; partners share work as needed.
Back squat from a rack if possible. If not, be sure to teach the skill of taking the bar from the floor to a back rack position, and adjust loading as needed to ensure athletes are able to do this safely even under fatigue.
Aligns with this month's Hero workout focus.

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1^st	12:04 Rx	Stacey Wed, Sep 11, 2024
2^nd	16:46 Rx2	Stara Wed, Sep 11, 2024
3^rd	19:17	Dasha Wed, Sep 11, 2024
1^st	17:56 Rx2	James L Wed, Sep 11, 2024

Stacey	12:04 Rx	Partner w/ Carly and Robyn
Stara	16:46 Rx2	My 2’ tall partner fell asleep so I did: 5 rnds 75# 16 BS + 6 PC
James L	17:56 Rx2
Dasha	19:17	95# BS, 65# PC; with Matt!

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

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

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