WOD Blog

Wed, Mar 5 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 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
2nd7 + 8 Rx2Whitney Wed, Mar 5, 2025
3rd10 Rx3Robyn S 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

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

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

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

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