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

WOD Blog

Mon, Mar 3 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)

NANCIE benchmark

(Time, Rx2, Rx3)
Rx
5 rounds for time:
400-m run
15 overhead squats (65/95 lb)

Rx2/INTERMEDIATE
5 rounds for time:
400-m run
15 overhead squats (55/75 lb)

Rx3/BEGINNER
5 rounds for time:
200-m run
10 overhead squats (35/45 lb)

SKILL WORK/Pre-workout
5 sets:
1 squat snatch
2 overhead squats
__________________________________________
INTENDED STIMULUS
10:00-18:00; 12:00-16:00 for most athletes.
Light overhead squat loading for sets of 5+ and no missed reps.
Fast but consistent pace on the runs.
Classic CrossFit + CAP Benchmark; retest from 241001.

0%

0%

1^st	15:35 Rx	Stacey Mon, Mar 3, 2025
2^nd	16:05 Rx2	Carly H Mon, Mar 3, 2025
3^rd	16:22 Rx3	Danielle B Mon, Mar 3, 2025 Robyn S Mon, Mar 3, 2025

Stacey	15:35 Rx
Carly H	16:05 Rx2	Row
Robyn S	16:22 Rx3	300 m run and 35# squats
Danielle B	16:22 Rx3	Rowed 1st round 500 other 4-400m bb35#
Rebekah L	12:38	300 m run, 55# OHS
Dasha	16:18	1x400m, 4x300m; 55# OHS
Matthew R	16:56	45# 400m run
Sandie	19:01	300 m run/ 15 front squats 45#

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

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

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