WOD Blog

Fri, Jul 11 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

250711


(Time, Rx2, Rx3)
RX
7 rounds for time:
5 box jump-overs (24/30 in)
3 ring muscle-ups

Rx2/INTERMEDIATE
7 rounds for time:
5 box jump-overs (20/24 in)
1 ring muscle-up

Rx3/BEGINNER
5 rounds for time:
5 box step-overs (12/12 in)
3 low-ring muscle-up transitions

SKILL WORK
Pre-workout
EMOM 6:
3 broad jumps for max distance
– Build in distance each minute
____________
INTENDED STIMULUS
7:00-11:00; sub-5:00 for advanced athletes.
High-skill gymnastics movement paired with high box jump-overs.
Minimal interference from the jumps should allow for unbroken sets of muscle-ups for at least the first few rounds.

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1st10:13 Rx3Danielle B Fri, Jul 11, 2025
2nd7:21 Rebekah L Fri, Jul 11, 2025
3rd9:00 Dasha Fri, Jul 11, 2025
1st6:58 Rx2Casey S Fri, Jul 11, 2025

Casey S6:58 Rx2
*Scaled* Ring rows and Ring dips, 30” BJO
Danielle B10:13 Rx3
Plate jumps, banded PUs with knee push ups
Rebekah L7:21
24# box, MU transitions
Dasha9:00
20” jump-overs, 3 banded pull-ups/push-ups
Carly H9:40
20 in box/ 5 MU transitions
Sandie10:54
Banded pull ups knee PU 20 inch box step ups. Pretty sure I did 8 rounds… counting is hard🤣🤣🤣
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

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

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

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