WOD Blog

Mon, Jan 13 2020

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 200113


(Rounds, Rx2)
(Rx) Perform the first couplet as fast as possible (task priority/buy in)

21-15-9
*OH Squats (95/65 lb.)
*Knees-to-elbows

Then, AMRAP with time remaining in 20 min.:
*10 Front Squats (95/65 lb.)
*10 Ring Dips
____________________________________
(Rx2) Perform the first couplet as fast as possible (task priority/buy in)

21-15-9
*OH Squats
*Knee-ups / Lying Knee Raises

Then, AMRAP with time remaining in 20 min.:
*10 Front Squats
*10 Box Dips
___________________________________
SCORE:
Rounds and reps of the Front Squat/Dip couplet.
GOAL: 9-10 rounds (

0% 0%

1st7+10 RxStacey Mon, Jan 13, 2020

Stacey7+10 Rx
1/2' black banded dips
Sandra D9+10 Rx2
25BB, Knee ups, box dips
Kirsten8+8 Rx2
25BB Front squats, knee-ups, 25BB, Assisted Ring Dips
Tracie8+3 Rx2
25BB Front Squats, knee-ups, box dips
Allison T7+15 Rx2
Knee Ups, 45BB, Assisted Ring Dips
Madison7+15 Rx2
K-2-T, 65BB, 1/2' black banded ring dips
Doni7+10 Rx2
Scapula Pull Ups, 20BB Front Squats
Coach A7+8 Rx2
Knee ups+45BB OHS, 1/4 Banded ring dips+65BB Front Squats
Eric J6 Rx2
Knee Ups +45BB OHS, 1/2' black banded ring dips, 65BB Front Squats
Ann Stani6 Rx2
Knee ups+45BB OHS, Box Dips+55BB Front Squats
Julie T6 Rx2
35BB front squats, knee-ups, Banded ring dips
Katherine5+13 Rx2
Knee ups+15BB OHS, Box Dips+35BB Front Squat-worked narrow squat stance to (4) 45plates stacked
Kristina T4+10 Rx2
35BB front squats, finished with 10lbplate for 3 rounds front squats, then 5lb plate last round, R knee, wrists. P-Dips
Rosie B4
8:00, 5 Box DIps+10 Weighted (5lb plate) Air Squats
Kathryn3
8:43, 5 Box Dips+10 Air Squats
Zola3
5lb plated weighted front squats-had to leave-did a few box dips
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€

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

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

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