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

WOD Blog

Mon, Apr 7 2025

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

Happy Birthday

Happy Birthday: Sandie

Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

250407

(Time, Rx2, Rx3)
Rx
21-18-15-12-9 reps for time of:
Knees-to-elbows
Front squats (75/115 lb)

Rx2/INTERMEDIATE:
18-15-12-9-6 reps for time of:
Knees-to-elbows
Front squats (65/95 lb)

Rx3/BEGINNER
15-12-9-6-3 reps for time of:
Hanging knee raises
Front squats (35/45 lb)

Skill Work/Post-workout
Accumulate:
2:00 ring support hold
________________________________________
Intended Stimulus
12:00-15:00, advanced athletes may go faster.
Knees-to-elbows and front squats each in 2 sets or less per round.
Designed to tax and strengthen the midline.

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1^st	7:22 Rx2	Stara Mon, Apr 7, 2025
2^nd	9:03 Rx2	Dasha Mon, Apr 7, 2025
3^rd	9:58 Rx2	Carly H Mon, Apr 7, 2025
1^st	9:04 Rx2	James L Mon, Apr 7, 2025
2^nd	10:??, Rx2 rep scheme Rx2	Dylan Mon, Apr 7, 2025
3^rd	11:01 Rx2	Brad Mon, Apr 7, 2025

Stara	7:22 Rx2	Happy Bday Sandie!
Dasha	9:03 Rx2
James L	9:04 Rx2
Matthew R	9:05 Rx2
Carly H	9:58 Rx2	Added 4 reps because I finished early. Next time go heavier.
Dylan	10:??, Rx2 rep scheme Rx2	115# squats, Brad's elbow slings for strict knees
Brad	11:01 Rx2	75# front squats

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

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�

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