WOD Blog

Wed, Apr 3 2024

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 (44 days ago)

240403


(Rounds, Rx2, Rx3)
Rx
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (20/24 in)
Handstand push-ups

Rx2/INTERMEDIATE
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (20/24 in)
1-2-3-4… etc.
Handstand push-ups

Rx3/BEGINNER
Complete as many rounds as possible in 9:00 of:
2-4-6-8… etc.
Box jumps (12/12 in)
DB shoulder presses

SKILL WORK/Post-workout:
For completion:
50 KB shoulder presses
– Use the same load for all 50 reps.
______________________________________
INTENDED STIMULUS
Progress into the round of 14; advanced athletes into the round of 18.
15+ box jumps/minute pace.
Handstand push-ups in 2 sets for most rounds.
Complimentary movement functions to allow for greater intensity.

0% 0%

1st7+28 RxRebekah L Wed, Apr 3, 2024
2nd5+2 Rx3Jerrilyn Wed, Apr 3, 2024
3rd6+5 Sandie Wed, Apr 3, 2024
1st8+ 28 RxDavid L Wed, Apr 3, 2024
2nd7+22 Rx2James L Wed, Apr 3, 2024
3rd6+7 Rx2Brad Wed, Apr 3, 2024

David L8+ 28 Rx
Rebekah L7+28 Rx
James L7+22 Rx2
24 box, Elev Pike Press
Dawn A7+2 Rx2
Elevated pu
Brad6+7 Rx2
Box pike PUs, 20” box jumps
Malina5 sets with plus 12 reps Rx3
Jerrilyn5+2 Rx3
Elevated push up
Sandie6+5
Pike pu. Mixed box jumps and step ups
James N6+1
Pike push-ups
Stacey5+15
Mix of HSPU and pike push-ups
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 I

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


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

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