WOD Blog

Mon, Nov 4 2024

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 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

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

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


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

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