WOD Blog

Wed, Jun 19 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 (68 days ago)

240619


(Time, Rx2, Rx3)
Rx
For time:
15 box jumps (30 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run

INTERMEDIATE/Rx2
For time:
15 box jumps (24 in)
400-m run
20 box jumps (24 in)
400-m run
25 box jumps (20 in)
400-m run

BEGINNER/Rx3For time:
10 box step-ups (20 in)
200-m run
12 box step-ups (20 in)
200-m run
15 box step-ups (20 in)
200-m run

SKILL WORK/Post-workout:
8 sets:
:20 hollow hold
:10 rest
_________________________________________
INTENDED STIMULUS
7:00-13:00.
Box jumps in 1:00-2:00.
Runs in 1:45-2:15.
Box jump height decreases as volume increases.
Same Rx'd box jump height for men and women.

0% 0%

1st11:47 RxStacey Wed, Jun 19, 2024
2nd16:16 RxDasha Wed, Jun 19, 2024
3rd12:52 Rx2Carly H Wed, Jun 19, 2024

Stacey11:47 Rx
Matthew R13:54 Rx
Dasha16:16 Rx
Rx1/2 - 2 min of 30” box jump attempts, Rx everything else
Carly H12:52 Rx2
24” jump/ 20” jump/ 16” jump/ 300 m runs
Jerrilyn13:45 Rx3
400m row/20” box
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 I

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

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