WOD Blog

Wed, Oct 16 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 191016


(Rounds, Rx2)
(Rx)  AMRAP 9 min.
    *10 DB Front-Rack Step-ups (65/45 lb.)
     (20in.)
    *200-m Single DB Carry (anyhow)
    *30 Lateral DB Jump Overs
___________________________________
(Rx2)  AMRAP 9min.
    *10 DB Front-Rack Step-ups
    *200-m Single DB Carry anyhow
    *30 Lateral DB Jump/Hop Overs
___________________________________
SCORE:  Rounds and reps complete in 9
               min. Count each completed Carry
               as 1 rep.
GOAL:  All athletes should aim to finish 2
            rounds and get into the third.

Movement Classification: Carry, Jump, Unilateral Squat
Workout Priority: Task
Workout Duration: Short

0% 0%

1st2+8 Rx2Stacey Wed, Oct 16, 2019

Coach S2+9 Rx
20', 20DB, 45DB Carry
Megan C2+31 Rx2
16', 12DB
Kim Mu2+11 Rx2
16'15DB, 20DB carry
Katherine2+11 Rx2
16' 26KB carry
Eric J2+11 Rx2
20' 45DB 1st round, 30DB after, 26KB carry
Jen B2+11 Rx2
16', 15DB
Kristina T2+11 Rx2
12', 10DB, 30DB Carry
Tracy K2+11 Rx2
12', 20DB, 30DB Carry
Stacey2+8 Rx2
20'30DB
Amy P2 Rx2
13.5'10DB, 35DB carry, step overs
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€

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

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

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