WOD Blog

Sat, Jul 5 2025

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

250705


(Time, Rx2, Rx3)
RX
For time:
15-12-9-6-3
Box jumps (24/30 in)
10-8-6-4-2
Overhead squats (105/155 lb)

Rx2/INTERMEDIATE
For time:
15-12-9-6-3
Box jumps (20/24 in)
10-8-6-4-2
Overhead squats (75/115 lb)

Rx3/BEGINNER
For time:
10-8-6-4-2
Box jumps (12/18 in)
10-8-6-4-2
Overhead squat (35/45 lb)

SKILL WORK
Post-workout
2 sets:
3 Turkish get-ups/side
– Rest as needed between sets.
– Athlete’s choice of load.
____________
INTENDED STIMULUS
4:00-8:00.
High box jumps that offer a challenge but still allow for consistent movement.
Moderate-to-heavy overhead squats in 1-2 sets.
Lower-body fatigue from the squats will make the box jumps more challenging.

0% 0%

1st10+10 RxDanielle B Sat, Jul 5, 2025
2nd10+16 Sandie Sat, Jul 5, 2025
3rd16+6 Rebekah L Sat, Jul 5, 2025
1st16+6 RxJacob Sat, Jul 5, 2025

Danielle B10+10 Rx
#20, step ups, #25 WB/light keg. Casey was my partner 🤘
Jacob16+6 Rx
20” jumps, 35# kb
Sandie10+16
Step ups/#22 cleans/#18 halos partner with Stephanie
Rebekah L16+6
Box jumps, 26# C&P/halos, 50# sandbell carry
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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

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

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