WOD Blog

Fri, Feb 14 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (66 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

31 reviews

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

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

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

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

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