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

WOD Blog

Thu, Jun 19 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)

250619

(Time, Rx2, Rx3)
Rx
For time:
24-18-12
Toes-to-bars
12-9-6
Front squats (135/205 lb)

Rx2/INTERMEDIATE
For time:
15-12-9
Toes-to-bars
12-9-6
Front squats (105/155 lb)

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

SKILL WORK/Pre-workout
Every 2:00 for 5 sets:
1 squat clean
1 pause front squat
1 front squat
– Build in load as mechanics allow.
__________________________________________INTENDED STIMULUS
5:00-10:00.
Toes-to-bars in 4 sets or less; 24 reps in 2:00 or less.
Front squats in 3 sets or less; 12 reps in :90 or less.
Descending couplet with heavy loading to support June's heavy lifting focus.

0%

0%

1^st	4:30 Rx3	Sandie Thu, Jun 19, 2025
2^nd	4:36	Whitney Thu, Jun 19, 2025
3^rd	4:55	Carly H Thu, Jun 19, 2025
1^st	6:36 Pulled 20# off for the last set Rx2	Dylan Thu, Jun 19, 2025

Dylan	6:36 Pulled 20# off for the last set Rx2
Sandie	4:30 Rx3	#45
Whitney	4:36	RX reps, T2B attempts, 65#
Carly H	4:55	Rx numbers, kipping knee to pits, 95# FS
Dasha	6:00	Rx reps; kipping leg raises, 85# (I showed up 🤷🏼‍♀️)

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

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�

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