WOD Blog

Mon, Jun 9 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party

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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1st10 + 5 Rx3Robyn S Mon, Jun 9, 2025
2nd8 Rx3Jacob W Mon, Jun 9, 2025
3rd10+4 Sandie 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
Jacob W8 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
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.9

36 reviews

Angela Acquistapace


a month ago

Coaching is phenomenal. Class sizes are small enough for individual help but large enough to be fun. Members are welcoming and encouraging. Programing is well planned and challenging for all levels.

Loren Schneider


8 months 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


10 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

GregAcq


a month ago

Casey, Dave and crew are all awesome coaches. Workout programming is next level and the gym community is friendly and supportive. Benchmark set!

Lorie Pinion


3 months ago

When you think of CrossFit you probably don't immediately think of a 40 year old soccer mom, I know I didn't. So when I won a free trial month for G-Theory at a Bingo fundraiser (is that not the most 40 year old thing you've ever heard?!) I thoug