WOD Blog

Mon, Aug 19 2019

Sat, Oct 17, 2020 at 3:00pm End of Summer Backyard G-Theory BBQ
Sat, Aug 26, 2023 at 1:00pm G-Theory Summer Party
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Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)
CrossFit 190819 (MONDAY)CrossFit-FUNDAMENTALS WK1-DAY 1

CrossFit 190819 (MONDAY)


(Rounds, Rx2)
(Rx)  (20min countdown)
    *2-k Row
In what is remaining of 20 min., perform AMRAP:
    *12 DB Hang Power Cleans (50/35 lb.)
    *7 Ring Dips
___________________________________
(Rx2)  (20min countdown)
     *1.5-k Row
In what is remaining of 20 min., perform AMRAP:
    *10 DB Hang Power Cleans
    *5 Box Dips
___________________________________
SCORE:
Total rounds and reps completed of the Hang Power Clean + Dip couplet.
GOAL:  
(Rx)  Row times around 8-9:30 min. 6-7 total rounds of the couplet.
(Rx2)  Row times under 8 min. Most should be around 6-7 min. 7 total rounds of the couplet.

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1st5+12 RxStacey Mon, Aug 19, 2019

Allison T6+1 Rx
8:31.6, 26s/m, 25DB, assisted ring dips
Stacey5+12 Rx
8:41.7, 28s/m, 30DB, assisted ring dips
Sarah N9+10 Rx2
9:36.8, 18s/m, Rx rep count-35RKBS, assisted ring dips (amazing form-ready for next progression)
Kim Mu5 Rx2
Run 2Kmeters, 11:23, Rx rep count, 20DB, assisted ring dips
Madison5 Rx2
8:19.3, 28s/m, Rx rep count-20DB, assisted ring dips
Amy P5 Rx2
10:11.8, 18s/m, Rx rep count, 10DB, Box Dips
Hannah D4+7 Rx2
9:24.7, 24s/m, Rx rep count-15DB, assisted ring dips
Eric J4+1 Rx2
8:26.9, 19s/m, 35BB, assisted ring dips
Doni4 Rx2
10:06.5, 25s/m, Rx rep count-12DB, assisted ring dips
Robert3+12 Rx2
8:49.9, 21s/m, Rx rep count-25DB, form improving!, asssisted ring dips
Katherine3+10 Rx2
11:01.5, 22s/m, 15BB, assisted ring dips
Robin N3+7 Rx2
9:30.2, 21s/m, Rx rep count-20DB, assisted ring dips (1st day back in 2wks)
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

Claudia S


12 months ago

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

Loren Schneider


3 weeks ago

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


2 months ago

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 Iâ€

Kris Janssen


a year ago

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


a year ago

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