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

WOD Blog

Wed, Oct 30 2024

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

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

241030

(Time, Rx2, Rx3)
Rx
21-15-9 reps for time:
Hang power snatches (65/95 lb)
Overhead squats

INTERMEDIATE/Rx2
21-15-9 reps for time:
Hang power snatches (45/65 lb)
Overhead squats

BEGINNER/Rx3
21-15-9 reps for time:
Hang power snatches (35/45 lb)
Overhead squats

SKILL WORK/Post-workout
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.
__________________________________________
INTENDED STIMULUS
3:00-7:00.
Each movement in 1-2 sets each round.
Short, sprint effort with a categorically easy load.
Grip, shoulder, and leg fatigue will make it hard to maintain unbroken sets, but rest breaks should be :10 or less.

0%

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1^st	5:12 Rx	Stacey Wed, Oct 30, 2024
2^nd	9:06 Rx2	Dasha Wed, Oct 30, 2024
3^rd	5:49 Rx3	Sandie Wed, Oct 30, 2024

Stacey	5:12 Rx
Dasha	9:06 Rx2	55# 😭😭😭
Sandie	5:49 Rx3	#25
Stara	7:10 wrist no like-y Rx3
Carly H	3:51	55#

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

4.8

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

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�

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