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

WOD Blog

Mon, Jan 13 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)

250113-MONDAY

(Time, Rx2, Rx3)
Rx
3 rounds for time:
24/30-cal bike
15 hang power cleans (105/155 lb)

Rx2/INTERMEDIATE
3 rounds for time:
24/30-cal bike
15 hang power cleans (75/115 lb)

Rx3/BEGINNER
3 rounds for time:
16/20-cal bike
12 hang power cleans (35/45 lb)
_______________________________________
Intended Stimulus
8:00-12:00.
Bike calories in 2:30 or less each round.
Moderately heavy hang power cleans in 1-3 sets and in under 2:00 each round.
Advanced athletes who can complete a round in 3:00 or less, can choose to go heavier on the clean.

0%

0%

1^st	11:34 Rx	Stacey Mon, Jan 13, 2025
2^nd	9:14 Rx3	Danielle B Mon, Jan 13, 2025
3^rd	12:10 Rx3	Sandie Mon, Jan 13, 2025
1^st	11:35 Rx2	Brad Mon, Jan 13, 2025

Stacey	11:34 Rx
Brad	11:35 Rx2	100# HPC, 40 calories <2 min in 1st round, then slower
Danielle B	9:14 Rx3	Row 2mins, #55
Sandie	12:10 Rx3	#45/26 cal row
Rebekah L	8:32	18 cal assault bike, 16 single arm HPC @25#
Julia P	10:26	55 lbs
Dasha	10:51	Row 2 min/26 cal; 85#

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

4.8

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�

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

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

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