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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

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)

4.9

Angela Acquistapace

Coaching is phenomenal. Class sizes are small enough for individual help but large enough to be fun. Members are welcoming and encouraging. Programing is well planned and challenging for all levels.

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�

Loren Schneider

G-Theory CrossFit is the kind of gym where you can tell people genuinely care. The coaching is thoughtful and approachable, with clear explanations and intentional scaling options so everyone can train hard at their own level. The workouts are ch

GregAcq

Casey, Dave and crew are all awesome coaches. Workout programming is next level and the gym community is friendly and supportive. Benchmark set!

Lorie Pinion

When you think of CrossFit you probably don't immediately think of a 40 year old soccer mom, I know I didn't. So when I won a free trial month for G-Theory at a Bingo fundraiser (is that not the most 40 year old thing you've ever heard?!) I thoug