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:
260113 on Jan 13, 2026 (45 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

32 reviews

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€

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

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

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