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

WOD Blog

Mon, Jun 23 2025

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

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

250623

(Time, Rx2, Rx3)
RX
For time:
25-20-15-10-5 reps for time:
Chest-to-bar pull-ups
– 10 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.

Rx 2/INTERMEDIATE
25-20-15-10-5 reps for time:
Pull-ups
– 8 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.

Rx3/BEGINNER
20-15-10-5 reps for time:
Jumping pull-ups
– 6 shuttle runs between rounds.
– 1 shuttle run is 25 ft down and back.

SKILL WORK
Post-workout
8 sets:
:20 hollow rocks
:10 rest
———————————
INTENDED STIMULUS
10:00-15:00; closer to 8:00 for advanced athletes.
First set of chest-to-bar pull-ups in 2:30 or less; sets of 5+.
Shuttle runs in under 1:30; continuous movement.

0%

100%

1^st	14:36 Rx2	Dasha Mon, Jun 23, 2025
2^nd	15:08 Rx2	Stacey Mon, Jun 23, 2025
3^rd	9:13 Rx3	Jacob Mon, Jun 23, 2025
1^st	15:09 Rx2	Casey S Mon, Jun 23, 2025

Dasha	14:36 Rx2	5 kipping pull-ups, the rest jumping each round
Stacey	15:08 Rx2
Casey S	15:09 Rx2	Ring rows
Jacob	9:13 Rx3	Banded pullups
Whitney	14:07	RX reps, jumping C2B

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

4.8

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

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

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�

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

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