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

WOD Blog

Fri, Jan 10 2025

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

Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

250110

(Time, Rx2, Rx3)
Rx
For time:
2 rounds of:
10 snatches (125/175 lb)
12 bar-facing burpees

Straight into…

2 rounds of:
10 snatches, (75/115 lb)
12 bar-facing burpees

Rx2/INTERMEDIATE
For time:
2 rounds of:
10 snatches (95/135 lb)
12 bar-facing burpees

Straight into…

2 rounds of:
10 snatches, (65/95 lb)
12 bar-facing burpees

Rx3/BEGINNER
For time:
2 rounds of:
10 snatches (55/75 lb)
12 bar-facing burpees

Straight into…

2 rounds of:
10 snatches, (35/45 lb)
12 bar-facing burpees

Skill Work/Pre-workout
EMOM 8:
1 snatch pull
1 power snatch
1 overhead squat
1 squat snatch
_______________________________________
Intended Stimulus
Less than 10:00.
First snatch weight should feel moderate to heavy.
Second snatch weight should feel light to moderate.
No time cap.

0%

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1^st	8:05 Rx3	Danielle B Fri, Jan 10, 2025
2^nd	9:25	Sandie Fri, Jan 10, 2025
3^rd	10:24	Carly H Fri, Jan 10, 2025
1^st	10:45	Brad Fri, Jan 10, 2025

Danielle B	8:05 Rx3	#45/ #35 mixed with hang snatches
Sandie	9:25	#45# front squats
Carly H	10:24	70# / 55#
Brad	10:45	80#/55#
Dasha	11:18	75#\55#; 10 burpees

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

4.8

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

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

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

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