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

WOD Blog

Mon, Oct 14 2024

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

Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

241014

(Time, Rx2, Rx3)
Rx
10 rounds for time:
30 double-unders
3 deadlifts (205/315 lb)

INTERMEDIATE/Rx2
10 rounds for time:
20 double-unders
3 deadlifts (155/225 lb)

BEGINNER/Rx3
10 rounds for time:
20 single-unders
3 deadlifts (65/95 lb)

Skill Work/Pre-workout:
EMOM 9:
1 deadlift
_______________________________________
Intended Stimulus
6:00-10:00.
Double-unders in :20-:45.
Deadlifts in :10-:30, including transitions.
Heavy deadlift loading that still allows for unbroken sets through all rounds.

0%

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1^st	7:43 Rx2	Dasha Mon, Oct 14, 2024
2^nd	8:17 Rx2	Sandie Mon, Oct 14, 2024
3^rd	10:50 Rx2	Jerrilyn Mon, Oct 14, 2024
1^st	9:10 Rx3	Brad Mon, Oct 14, 2024

Dasha	7:43 Rx2	30 singles; 165# DL
Sandie	8:17 Rx2	35 Singles/#85
Jerrilyn	10:50 Rx2	155# 30sec row
Matthew R	5:56 Rx3	205# 30 Singles
Stara	6:04 Rx3	30 singles/ #105 DLs
Julia P	7:59 Rx3	105 lbs
Brad	9:10 Rx3	165#, 30 single unders
Stacey	7:58	30 dubs, 155# DL. Stupid jump rope broke in Round 9

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

4.8

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

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�

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

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