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:
251105 - Diane on Nov 5, 2025 (67 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

31 reviews

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

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

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

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 I