WOD Blog

Mon, Nov 4 2024

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

241104


(Rounds, Rx2, Rx3)
RX
AMRAP 7:
10 box jumps (20/24 in)
3 bar muscle-ups

INTERMEDIATE/RX2
AMRAP 7:
10 box jumps (20/24 in)
1 bar muscle-up

BEGINNER/Rx3
AMRAP 7:
10 box jumps (16/20 in)
3 jumping bar muscle-ups

SKILL WORK/Post-workout:
5 sets for load:
1 strict weighted pull-up
– Pause with your chin over the bar for :01.
__________________________________________
INTENDED STIMULUS
5-10+ rounds.
Box jumps in :20-:45.
Bar muscle-ups in :10-:45.

0% 0%

1st5+7 Rx2Danielle B Mon, Nov 4, 2024
2nd6, plate jumps. Jumping to bar MU Rx3Robyn S Mon, Nov 4, 2024
3rd6 +7 Sandie Mon, Nov 4, 2024
1st5+6 Rx2Brad Mon, Nov 4, 2024

Danielle B5+7 Rx2
Bar muscle up transitions/ stacked plate jumps
Brad5+6 Rx2
20” box jumps, 3 kipping chest to bar attempts
Robyn S6, plate jumps. Jumping to bar MU Rx3
Sandie6 +7
2#45 plates for JU
Dasha5+6
3 banded kipping pull-ups, 3 push-ups
Stacey5+3
Jumping BMU
Carly H5+1
MU transitions
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

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

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