WOD Blog

Thu, Mar 27 2025

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

250327


(Rounds, Rx2, Rx3)
Rx
AMRAP 16:
20/25-cal bike
15 box jumps (20/24 in)
3 rope climbs (15/15 ft)
– Step down from the box.

Rx2/INTERMEDIATE
AMRAP 16:
16/20-cal bike
12 box jumps (20/24 in)
2 rope climbs (12/12 ft)
– Step down from the box.

Rx3/BEGINNER
AMRAP 16:
12/16-cal bike
8 box jumps (12/12 in)
2 pull-to-stands
– Step down from the box.

Skill Work/Pre-workout
EMOM 6:
1-3 reps of chosen rope climb skill
________________________________________
Intended Stimulus
3-5 rounds for most.
Bike in 2:00 or less.
Box jumps and rope climbs in 2:00 or less combined.
Similar to the 250305 workout, but extended to include bike calories.

0% 0%

1st4 rounds 22 cal(2) 25 cal (2) 6 ring rows and step ups RxSandie Thu, Mar 27, 2025
2nd4+4 Rx2Stara Thu, Mar 27, 2025
3rd4+20 cal Rx3Jacob Thu, Mar 27, 2025
1st4 + 35 reps (Rx reps, scaled/mod climbs) RxDylan Thu, Mar 27, 2025
2nd4 Rx2Brad Thu, Mar 27, 2025

Dylan4 + 35 reps (Rx reps, scaled/mod climbs) Rx
Subbed 6 strict pull ups for rope climbs... traffic got me on the way to 5:30pm class! Did at home
Eli M4+21 Rx
Inside rope
Sandie4 rounds 22 cal(2) 25 cal (2) 6 ring rows and step ups Rx
Stara4+4 Rx2
16 bike/ 12 mix/ 2 climbs
Brad4 Rx2
26 calories, 20” box, 2 rope climbs outside
Jacob4+20 cal Rx3
32 cal row, 10 step-ups, 2 pull to stand
Carly H4 + 7 cal
30 rowing cal/ 15 20” box step-ups/ 6 hard ring rows
Dasha3+35.5
20 cal row, 15 20” bjs, 1 12’ rope climb (PR for me w/ rope climbs 😃)
Jerrilyn3+36
20cal row/16”step up/pull to stand
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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

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