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

WOD Blog

Sun, Oct 6 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)

241006

(Rounds, Rx2, Rx3)
Rx
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Power cleans (95/135 lb)
Box jump-overs (20/24 in)
– Step down from the box.

INTERMEDIATE/Rx2
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Power cleans (65/95 lb)
Box jump-overs (20/24 in)
– Step down from the box.

BEGINNER/Rx3
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Power cleans (35/45 lb)
Box step-ups (12/20 in)
– Step down from the box.

SKILL WORK/Pre-workout
On a 10:00 clock:
Build to a heavy 3-rep power clean
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts.
__________________________________________
INTENDED STIMULUS
Finish the round of 12 reps or more.
Unbroken power cleans through the round of 8+.
Continuous movement through the box jump-overs.

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

4.8

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

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