WOD Blog

Mon, Jun 9 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (68 days ago)

COMMUNITY CUP WOD1


(Rounds, Rx2, Rx3)
COMMUNITY CUP WORKOUT 1
BENCHMARK

Rx
AMRAP 20:
15 box jump-overs (20/24 in)
10 dumbbell snatches (35/50 lb)
5 handstand push-ups

Rx2/INTERMEDIATE
AMRAP 20:
15 box jump-overs (20/24 in)
10 dumbbell snatches (35/50 lb)
5 hand-release push-ups

Rx3/BEGINNER
AMRAP 20:
12 box step-overs (20 in)
9 dumbbell snatches (20/35 lb)
3 hand-release push-ups
__________________________________________
INTENDED STIMULUS
Community Cup, Workout 1.
Target 5-10 rounds for most.
Moderate dumbbell loading.
Choose workout level based on how you typically scale CAP workouts. If you completed the CrossFit Open this year, use the level you received to determine your workout level.

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1st9+15 RxWhitney Mon, Jun 9, 2025
2nd10 + 5 Rx3Robyn S Mon, Jun 9, 2025
3rd8 Rx3Jacob Mon, Jun 9, 2025
1st8+5rep Rx2Casey S Mon, Jun 9, 2025
2nd7+24 Rx2James L Mon, Jun 9, 2025
3rd5+15 Rx2Brad Mon, Jun 9, 2025

Whitney9+15 Rx
box step overs, 25# DB
Casey S8+5rep Rx2
20” box step overs, 50lb DB, pike push up
James L7+24 Rx2
24' Box, 35 DB, 2 rnds handstand PU 5 Hand Release
Brad5+15 Rx2
40# DB, 20” box jump overs, hand release push ups
Robyn S10 + 5 Rx3
Box step overs, #20 DB snatches, hand release PU, 15-10-5
Jacob8 Rx3
3 rounds jump-overs, 2 rounds box jumps, 3 rounds box steps, 35# db snatch
Sandie10+4
Step ups 20 inch/#15 DB
Dasha7
I showed up 🤷🏼‍♀️ 15/10/5 - box stepovers, 25# DB, knee pushups
Jacob 7:30pm
Don’t listen to Dasha, she crushed it for seven whole rounds…

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

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

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

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