WOD Blog

Mon, Sep 9 2024

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

HORSE SHOE


(Rounds, Rx2, Rx3)
Rx
AMRAP 10:
6 overhead squats (105/155 lb)
9 strict ring dips

INTERMEDIATE/Rx2
AMRAP 10:
6 overhead squats (75/115 lb)
9 strict toe-assisted ring dips

BEGINNER/Rx3
AMRAP 10:
6 overhead squats (35/45 lb)
9 jumping ring dips

SKILL WORK/Pre-workout
3 sets:
6 overhead squats
3-5 ring dips
– Take the barbell from the ground.
__________________________________________
INTENDED STIMULUS
7-10 rounds.
Rounds complete in :45-1:30.
Unbroken overhead squats.
Ring dips in 1-3 sets.

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1st7 Rx2Carly H Mon, Sep 9, 2024
2nd7+4 Rx3Stara Mon, Sep 9, 2024
3rd7 Rx3Danielle B Mon, Sep 9, 2024

Carly H7 Rx2
80# OS/ toe assisted/ jumping dips
Stara7+4 Rx3
45# dropped Down 35#, band assisted Ring dips
Danielle B7 Rx3
Toe assisted dips
Stacey7+8
85# OHS, toe assisted jumping dips
Dasha7+4
55#, hand release knee push-ups
Scott A7
65#s. Toe assisted 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€

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


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

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