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
Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista
Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (68 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

31 reviews

Matthew Smith


a month 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€

Claudia S


10 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

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

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

Kimberly Dougherty


7 years ago

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