Small Gym Software: Daily Blog, Results and Workout Database, Scheduler,
Simple Website Management, No setup Costs, Membership Status Maintenance.

This RxGym website requires javascript to work properly.
Please enable javascript in your browser.

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

WOD Blog

Fri, Jul 4 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)

250704

(Rounds, Rx2, Rx3)
Rankel//Benchmark

RX
AMRAP 20:
6 deadlifts (155/225 lb)
7 burpee pull-ups
10 KB swings (53/70 lb)
200-m run

Rx2/INTERMEDIATE
AMRAP 20:
6 deadlifts (125/185 lb)
7 burpee pull-ups
10 KB swings (35/53 lb)
200-m run

Rx3/BEGINNER
AMRAP 20:
5 deadlifts (65/95 lb)
5 burpee jumping pull-ups
10 Russian KB swings (18/26 lb)
150-m run

SKILL WORK
Rest, stretch, recover.
____________
INTENDED STIMULUS
4+ rounds; 7+ for advanced athletes.
All rounds in 5:00 or less.
Movement redundancy.
Moderately heavy deadlifts and kettlebell swings; unbroken sets of each.
Burpee pull-ups in under 1:15.
All run efforts in under 1:30; fatigue from the other movements will impact the run significantly.
Athletes can attempt today's Hero workout Rx'd even if they will not achieve the intended stimulus as long as they can maintain sound mechanics.
Hero workout in honor of U.S. Marine Corps Sgt. John Rankel.

0%

0%

1^st	4+13 burpees only#22 KB#65DL Rx2	Sandie Fri, Jul 4, 2025
2^nd	4+13 Rx2	Dasha Fri, Jul 4, 2025
1^st	5+6 Rx2	Jacob Fri, Jul 4, 2025

Jacob	5+6 Rx2	Jumping pull-ups
Sandie	4+13 burpees only#22 KB#65DL Rx2
Dasha	4+13 Rx2	Jumping pull-ups. Go ‘Murica! 🇺🇸

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

4.8

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�

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

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