WOD Blog

Tue, Apr 23 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)

240423


(Time, Rx2, Rx3)
RX
5 rounds for time:
20 box jump-overs (20/24 in)
20 push-ups
20 pull-ups

INTERMEDIATE/Rx2
4 rounds for time:
20 box jump-overs (20/24 in)
20 push-ups
15 pull-ups

BEGINNER/Rx3
3-4 rounds for time:
15 box jump-overs (12/20 in)
15 hand-elevated push-ups
15 ring rows

SKILL WORK
Pre-workout:
EMOM 6:
:15 jump rope skill practice

INTENDED STIMULUS
10:00-15:00.
Box jump-overs in under 1:30.
Athletes should step down from the box.
Push-ups in under 1:30 and 4 sets or fewer.
Pull-ups in under 1:30 and 4 sets or fewer.

0% 0%

1st15:15 Rx3Sandie Tue, Apr 23, 2024
2nd15:30 Rx3Jerrilyn Tue, Apr 23, 2024
3rd10:49 Rebekah L Tue, Apr 23, 2024
1st4+6 Rx2Brad Tue, Apr 23, 2024

Brad4+6 Rx2
15 12” box jump overs, 20 push ups, ~10 strict pull ups
Dina O14:38 Rx3
Sandie15:15 Rx3
5 rounds
Jerrilyn15:30 Rx3
15 reps/elevated pushups/ring rows
James N4 + 3
Scaled from 15’s to 12’s on push ups and pull ups
Rebekah L10:49
5 rounds: 15 BxJO, 15 push-ups, 15 pullups
Dasha14:55
Tweaked my back 😣 5 rounds of 15 16” plate step-ups, 15 knee push-ups, 15 ring rows
Stacey15:00 cap
Scaled volume on all movements to keep to 3 min/round
Rosie N15:00 cap
3 rounds + 24 reps, 15 box jump overs, 15 knee PUs, 10 modified pull 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

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

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

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