WOD Blog

Wed, Mar 5 2025

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

250305


(Rounds, Rx2, Rx3)
Rx
AMRAP 8:
8 box jumps (20/24 in)
1 rope climb (15/15 ft)

Rx2/INTERMEDIATE
AMRAP 8:
8 box jumps (20/24 in)
1 rope climb (12/12 ft)

Rx3/BEGINNER
AMRAP 8:
8 box jumps (12/12 in)
1 pull-to-stand

SKILL WORK/Post-workout
3 sets:
:30 V-ups
1:00 rest
__________________________________________
INTENDED STIMULUS
6-12 rounds for most; closer to 14 for advanced athletes.
Box jumps in :20-:40.
Rope climb in under :40 including rest and transitions
Complimentary movements, low-volume rep schemes, and a short time domain to maximize intensity.

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1st7+5 RxStacey Wed, Mar 5, 2025
2nd10 Rx3Robyn S Wed, Mar 5, 2025
3rd6 Rx3Jerrilyn Wed, Mar 5, 2025
1st8 Rx2James L Wed, Mar 5, 2025
2nd6+1 Brad Wed, Mar 5, 2025

Eli M8 Rx
Stacey7+5 Rx
James L8 Rx2
12' rope & 24' box
Whitney7 + 8 Rx2
16in box
Robyn S10 Rx3
Jerrilyn6 Rx3
Sandie9
20 in box step ups/pull to stand
Carly H8+8
20” box jump/ 10’ rope climb
Dasha7+3
20” BJs, alt pull to stands and ring rows
Brad6+1
15ft rope, 1@24”; 5@20”
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

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

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