WOD Blog

Wed, Oct 9 2024

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

241009


(Time, Rx2, Rx3)
Rx
5 rounds for time:
5 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups

INTERMEDIATE/Rx2
5 rounds for time:
2 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups

BEGINNER/Rx3
5 rounds for time:
5 low ring muscle-up transitions
10 box step-ups (12/20 in)
10 AbMat sit-ups

SKILL WORK/Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice
__________________________________________
INTENDED STIMULUS
9:00-14:00.
Single high-skill movement paired with two lower-skill movements.
Complete all movements in large if not unbroken sets.
Rebound or step-down from the box jump.

0% 0%

1st12:12 Rx2Sandie Wed, Oct 9, 2024
2nd12:23 Rx3Robyn S Wed, Oct 9, 2024
3rd11:38 Carly H Wed, Oct 9, 2024
1st11:40 Rx2Brad Wed, Oct 9, 2024

Brad11:40 Rx2
Ring muscle up transitions with press
Sandie12:12 Rx2
5 RR& 5 knee PU
Erica A12:50 Rx2
5 banded Pu /5 knee push ups
Robyn S12:23 Rx3
Ring rows/pu. 15 SU
Carly H11:38
MU transitions/ step ups
Stacey11:52
5 strict pull-ups + 5 push-ups
Dasha13:17
All the mods
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 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

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

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 Iâ€