WOD Blog

Wed, Jan 30 2019

Sat, Oct 17, 2020 at 3:00pm End of Summer Backyard G-Theory BBQ
Sat, Aug 26, 2023 at 1:00pm G-Theory Summer Party
Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista
Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (68 days ago)
CrossFit FUNDAMENTALS Week 4 (DAY 12)500M Row Sprint Test

CrossFit FUNDAMENTALS Week 4 (DAY 12)


(Rounds)
Dynamic Warm Up
    *4x5 Ball Slams
TEST DAY:  For Time
    *ROW 500M

TEST WOD:  'CINDY' 20Min AMRAP
    *5 Pull Ups
    *10 Push Ups
    *15 Squats
CORE:
    *EMOM / 4Min
         *25 abmat sit ups

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Planned: Fri,Apr19,2019 Wed,Jan30,2019 Fri,Aug31,2018 Mon,Jul23,2018
1st16 Stacey Wed, Jan 30, 2019

Julie T12+11 Rx
Knee push ups
Kim Mu17+5
30minAMRAP
Stacey16
30minAMRAP
Amy P15+11
30minAMRAP
Kelli14+16
Purple/Black
Coach A14+11
Purple/black/(1)abmat
Marc14+5
Ring Rows-giving shoulder a rest from Monday's workout and Guashau work on left delt from amy
JAZZY`14
Green
Virginia V14
Box Jumps/(2)abmats
Brendon13+15
Purple
LuAnne13
Green band
Andria12+26
Green/black, knee push ups
Audrey12
Green
Katy11+7
Green/black/(2)abmats
Duane P11
Green/Black/Knee push ups
Jessica O11
Purple/Black
Amy L10
(2)Green/(1)abmats
Lisa T10
Ring Rows/(4)abmats
Sarah N9+5
Green band/(1)abmat
Tracy W9
RingRows/(2)abmats
TABETHA8+5
Green/2purple/(1)abmat
Tracie8+5
Green&black, 2 ab mats, knee pushups/2:14row
Feli8+1
(1) abmat
Phil8
Green/(1)abmat
Nancy K6+16
Not Rx
John O6
Ring Rows (DAY 1!)
Mike `4
Green/pulled a muscle lower ab-had to stop and roll out
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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


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 Iâ€

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

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