WOD Blog

Thu, Jan 23 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Gymversary: Rebekah L(2)
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

250123


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

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

Rx3/BEGINNER
For time:
10 box jumps (12/12 in)
200-m run
12 box jumps (8/8 in)
200-m run
15 box jumps (4/4 in)
200-m run
– Use 1-2 stacked 45-lb plates to preserve the jumping stimulus for those able to jump but not to the full box height.

Score:
Total time
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.
Retest from 240619.

0% 0%

1st13:10 RxStacey Thu, Jan 23, 2025
2nd13:02 Sandie Thu, Jan 23, 2025
3rd13:45 Carly H Thu, Jan 23, 2025
1st13:14 RxJames L Thu, Jan 23, 2025
2nd14:05 RxBrad Thu, Jan 23, 2025

Matthew R11:26 Rx
Stacey13:10 Rx
IGYG with Carly on 30-in soft box
James L13:14 Rx
Got through it!
Brad14:05 Rx
Managed to get 12 30” box jumps
Sandie13:02
Step ups 24 in/300 run then 2 400 m run
Carly H13:45
Rx but I only did 8 30 in box jumps
Dasha14:10
Almost Rx; only managed 10 BJs @ 30” in 2 minutes
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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


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

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