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

WOD Blog

Wed, Mar 12 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)

250312

(Time, Rx2, Rx3)
Rx
3 rounds for time:
30 Russian KB swings (35/53 lb)
15 handstand push-ups

Rx2/INTERMEDIATE
3 rounds for time:
30 Russian KB swings (35/53 lb)
10 handstand push-ups

Rx3/BEGINNER
3 rounds for time:
20 Russian KB swings (18/26 lb)
10 push-ups from the knees

SKILL WORK/Post-workout
Accumulate:
10 KB Turkish get-ups/arm
__________________________________________
INTENDED STIMULUS
5:00-9:00.
Kettlebell swings in :90 or less and 1-2 sets.
Handstand push-ups in 1:00-1:15 and 1-2 sets.
Volume should be something athletes can complete in an unbroken set.

0%

0%

1^st	5:47 Rx2	Jerrilyn Wed, Mar 12, 2025
2^nd	6:08 Rx2	Whitney Wed, Mar 12, 2025
3^rd	3:36 Rx3	Stara Wed, Mar 12, 2025
1^st	5:12 Rx2	James L Wed, Mar 12, 2025

James L	5:12 Rx2	53 KB, 10 pike pu
Jerrilyn	5:47 Rx2	26#kb banded knee p/u
Whitney	6:08 Rx2	3 ab mats for HSPU
Stara	3:36 Rx3	#30 KB, push ups with the 2 yo
Robyn S	6:26 Rx3	30 RKB #31, 15 banded PU
Sandie	5:55	#26 KB/ banded knee pu
Stacey	8:04	35# KB, 2 ab mat HSPU, Rx reps

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

4.8

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

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

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�