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

WOD Blog

Sat, Feb 22 2025

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

Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (66 days ago)

250222

(Time, Rx2, Rx3)
Rx
For time:
50 hang power snatches (65/95 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats

Rx2/INTERMEDIATE
For time:
50 hang power snatches (55/75 lb)
50 push presses
50 sumo deadlift high pulls
50 front squats

Rx3/BEGINNER
For time:
25 hang power snatches (35/45 lb)
25 push presses
25 sumo deadlift high pulls
25 front squats

Skill Work/Pre-workout
Technique work:
Hang power snatch
Sumo deadlift high pull
_______________________________________
Intended Stimulus
12:00-16:00; advanced athletes push for sub-10:00.
20+ unbroken reps to start each movement; light loading.
Heavier, lower-rep variation of the CrossFit Benchmark, Andi.
Andi was last completed on 241007.

0%

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1^st	15:25 Rx2	Stara Sat, Feb 22, 2025
2^nd	17:17 Rx2	Sandie Sat, Feb 22, 2025

Stara	15:25 Rx2	35# all 200 reps, Ryders time was 2 mins
Sandie	17:17 Rx2	#35….Db for pp#15/ hang cleans- no snatch

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

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

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