WOD Blog
 | Fri, May 24 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 190524(Time, Rx2) (Rx) *Row 500 m *50 Air Squats *Row 500 m *50 MB Russian Twists (14/10 lb.) *Row 500 m *50 Sit-ups *Row 500 m *50 Box Jumps (24/20″) *Row 500 m ____________________________________________________ (Rx2) *Row 500 m *40 Air Squats *Row 500 m *40 Push-ups *Row 500 m *40 Sit-ups *Row 500 m *40 Step-ups ____________________________________________________ SCORE: Time to complete the workout. GOAL: Everyone hit each Row at the same pace for all 5 efforts. This means that the first one might feel too slow because you will be fresh, but after 500 m of Rowing and 50 Air Squats, you won’t feel this way for the second round. (Rx) athletes will be Rowing under a 2-min. pace each effort, and for the majority this will be between 2 min. – 2:15 pace. We have allowed up to 25 min. to complete the workout. Top athletes will finish around 20 min., while most people will probably take between 22-24 min.
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