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

WOD Blog

Sun, Mar 9 2025

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

Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

250309

(Time, Rx2, Rx3)
Rx
For time:
200-m run
40 sit-ups
32/40-cal row, bike, or ski
400-m run
30 sit-ups
24/30-cal row, bike, or ski
800-m run
20 sit-ups
16/20-cal row, bike, or ski

Rx2/INTERMEDIATE
For time:
Same as Rx’d

Rx3/BEGINNER
For time:
200-m run
20 sit-ups
16/20-cal row, bike, or ski
300-m run
15 sit-ups
12/15-cal row, bike, or ski
400-m run
10 sit-ups
8/10-cal row, bike, or ski

SKILL WORK/Post-workout
Accumulate:
30-50 GHD hip extensions or good mornings
__________________________________________
INTENDED STIMULUS
16:00-22:00.
200-meter run in under 1:00, 400-meter run in under 2:15, and 800-meter run in under 4:30.
20+ sit-ups/minute pace if performing Rx'd.
10+ calorie/hour pace if performing Rx'd.
Moderate-to-long conditioning and bodyweight workout.

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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

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

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

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�