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

WOD Blog

Mon, Sep 23 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)

240923

(Time, Rx2, Rx3)
Rx
AMRAP 15:
Double-KB front-rack carry (50 m) (35/53 lb)
10 burpees to target (12 in)

INTERMEDIATE/Rx2
AMRAP 15:
Double-KB front-rack carry (50 m) (26/35 lb)
10 burpees to target (6 in)

BEGINNER/Rx3
AMRAP 15:
Single-KB goblet carry (50 m) (18/26 lb)
10 burpees

SKILL WORK/Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.
_________________________________________
INTENDED STIMULUS
6-10 rounds.
Unbroken carries in :45-1:15.
Burpees in :45-1:15.
Constant movement.

0%

0%

1^st	5+2 Rx2	Dasha Mon, Sep 23, 2024
2^nd	5 rounds plus 1/4 KB Rx2	Sandie Mon, Sep 23, 2024
3^rd	8 rounds Rx3	Stara Mon, Sep 23, 2024
1^st	6+1 Rx2	James L Mon, Sep 23, 2024

Scott A	6 Rx
Dasha	5+2 Rx2	🥵🥵🥵
Sandie	5 rounds plus 1/4 KB Rx2	20# KB 3’ target for burpees
James L	6+1 Rx2	44lb
Matthew R	6.5 rounds Rx2	26#
Stara	8 rounds Rx3	#22 kb
Carly H	6	#33 KB, no jumping burpees
Stacey	7+7	35# KB carry, 6' target for burpees
Rebekah L	8 rounds	31# KBs, burpee to 6” target

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

4.8

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

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

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�