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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:
260113 on Jan 13, 2026 (44 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

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

Loren Schneider

G-Theory CrossFit is the kind of gym where you can tell people genuinely care. The coaching is thoughtful and approachable, with clear explanations and intentional scaling options so everyone can train hard at their own level. The workouts are ch

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