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

WOD Blog

Tue, Dec 24 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)

241224

(Time, Rx2, Rx3)
Rx
For time:
21-15-9:
KB swings (53/70 lb)
100-100-100:
Double-unders

Rx2/INTERMEDIATE
For time:
21-15-9:
KB swings (35/53 lb)
50-50-50:
Double-unders

Rx3/BEGINNER
For time:
21-15-9:
KB swings (18/26 lb)
50-50-50:
Single-unders

Skill Work/Pre-workout
EMOM 10:
Min. 1 | 6 heavy KB swings
Min. 2 | :20-:30 handstand hold
_______________________________________
Intended Stimulus
10:00 or less.
Classic 21-15-9 rep scheme of kettlebell swings with 100 double-unders following each round.
Fast and unbroken for advanced athletes.
Break heavier kettlebell reps into no more than 2 sets per round.
Double-unders in 2:00 or less.

0%

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Carly H Tue, Dec 24, 2024

Carly H

9:42

53# / 60 DU

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

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

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

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