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

WOD Blog

Sat, Sep 14 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)

WHY THOUGH

(Time, Rx2, Rx3)
Rx
9-12-15-18-21 reps for time of:
Suitcase KB reverse lunges (53/70 lb)
Kipping chest-to-bar pull-ups
Burpee box jumps (24/30 in)
– Use one kettlebell.

INTERMEDIATE/Rx2
6-9-12-15-18 reps for time of:
Suitcase KB reverse lunges (35/53 lb)
Kipping pull-ups
Burpee box jumps (20/24 in)
– Use one kettlebell.

BEGINNER/Rx3
3-6-9-12-15 reps for time of:
Suitcase KB reverse lunge (26/35 lb)
Ring rows
Burpee box step-ups (12/20 in)
– Use one kettlebell.
__________________________________________
INTENDED STIMULUS
Sub-20:00.
Moderately high-volume workout.
Use one kettlebell and switch hands as needed.
No butterfly pull-ups.

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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�

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