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

WOD Blog

Sat, Jul 12 2025

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

Welcome New Athlete

Welcome: Zach W

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

250712

(Time, Rx2, Rx3)
RX
For time:
1,600-m run
100 wall-ball shots (14/20 lb) (9/10 ft)
100 KB snatches (35/53 lb)

Rx2/INTERMEDIATE
For time:
1,200-m run
100 wall-ball shots (10/14 lb) (9/10 ft)
100 KB snatches (25/35 lb)

Rx3/BEGINNER
2 rounds for time:
400-m run
25 wall-ball shots (6/10 lb) (9/10 ft)
25 KB snatches (15/25 lb)

SKILL WORK
Rest, stretch, recover.
____________
INTENDED STIMULUS
18:00-24:00; advanced athletes could go faster.
Push the pace on the run to make the wall-ball shots more challenging.
Kettlebell snatches in sets of 10+ (ideally more).

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1^st	28:54	Sandie Sat, Jul 12, 2025
2^nd	29:10	Dasha Sat, Jul 12, 2025
1^st	23:20 Rx2	Jacob Sat, Jul 12, 2025
2^nd	30:14 Rx2	Zach W Sat, Jul 12, 2025

Jacob	23:20 Rx2	800 m run, 80 18# ball, 80 35# kb snatches, 800m run
Zach W	30:14 Rx2	60 cal bike x2, 9# ball, 20# db snatches
Sandie	28:54	#8 WB/#15DB partners with Ora
Dasha	29:10	800m run, 80 wallballs 14#, 80 snatches 20#, 800m walk/run-dragged Stacey down with me! 😅

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

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

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

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