WOD Blog

Fri, Feb 14 2025

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

250214


(Weight, Rx2, Rx3)
Rx
Every 2:00 for 10 rounds for load:
10 box jumps (20/24 in)
3 hang squat cleans
– Step down from the box.

Rx2/INTERMEDIATE
Every 2:00 for 10 rounds for load:
7 box jumps (20/24 in)
3 hang squat cleans
– Step down from the box.

Rx3/BEGINNER
Every 2:00 for 10 rounds with a light load:
7 box step-ups (12/12 in)
3 hang squat cleans
– Step down from the box.
_______________________________________
Intended Stimulus
Box jumps in :20-:30.
Unbroken squat cleans finished by 1:00 to allow at least 1:00 of rest.
Athlete chooses load.
Lower-body strength and endurance.

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1st95 # RxCarly H Fri, Feb 14, 2025
2nd#45 Rx3Stara Fri, Feb 14, 2025
3rd15 Rx3Jerrilyn Fri, Feb 14, 2025
1st95# Rx2Brad Fri, Feb 14, 2025

Carly H95 # Rx
Brad95# Rx2
Squat cleans, 7 20” box jumps
Stara#45 Rx3
Garage day
Jerrilyn15 Rx3
Rebekah L35#
16” BxJ x10, hand squat clean x6 per round
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

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 I

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