WOD Blog

Tue, May 13 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
260113 on Jan 13, 2026 (45 days ago)

250513


(Time, Rx2, Rx3)
Rx
8 rounds for time:
5 box jumps (24/30 in)
3 power cleans (125/185 lb)

Rx2/INTERMEDIATE
8 rounds for time:
5 box jumps (20/24 in)
3 power cleans (95/135 lb)

Rx3/BEGINNER
8 rounds for time:
5 tuck jumps
3 power cleans (55/75 lb)

Skill Work/Pre-workout
On a 10:00 clock:
1 power clean
1 hang power clean
– Build to a heavy set.
________________________________________
Intended Stimulus
7:00-12:00.
Maintain touch-and-go reps or fast singles on the power cleans.
Intentional movement interference; low impact due to low volume.

0% 0%

1st9:36 Rx2Carly H Tue, May 13, 2025
2nd11:00 Rx2Jacob Tue, May 13, 2025
3rd8:54 Rx3Robyn S Tue, May 13, 2025
1st7:09 Rx2James L Tue, May 13, 2025

James L7:09 Rx2
135 BB, 24 Box
Carly H9:36 Rx2
115#
Jacob11:00 Rx2
24” box, 115 power cleans. Built 115-155 for warmup.
Robyn S8:54 Rx3
30inch step ups, #40 PC
Rebekah L7:38
115# PC, 24” BJ - Built to 125# on PC/HPC
Stacey7:53
115# BB, 24' box jumps
Sandie8:10
24 in step ups & #55
Dasha10:10
24” BJs, 105# PCs 😔
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

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

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