WOD Blog

Tue, Jul 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 190730


(Time, Rx2)
(Rx)
    *500-m Row
    *15 Burpee Jumps Over Rower
Rest 1-2 min.
    *500-m Row
    *20 Box Jump Overs (24/20 in.)
Rest 1-2 min.
    *500-m Row
    *25-m Crab Walk
Rest 1-2 min.
    *500-m Row
    *30 Plank Shoulder Taps
    *30 Mountain Climbers
__________________________________________
(Rx2)
    *500-m Row
    *15 Burpee Step Over Rower/Scale to a Burpee
          Jump to a Plate instead.
Rest 1-2 min.
    *500-m Row
    *20 Box Step Overs/Scale the height of the box,
           then scale to a Box Step Over.
Rest 1-2 min.
    *500-m Row
    *25-m Crab Walk/sub Walking Lunges
Rest 1-2 min.
    *500-m Row
    *30 Plank Shoulder Taps/Scale to Kneeling Plank
           Shoulder Taps.
    *30 Mountain Climbers/Modify to Jumping
           Lunges, or Step-Back Lunges.
__________________________________________
SCORE:  
Time to complete the workout (not including rest).

GOAL:  
Row around an 80-90 percent intensity
1min rest = 12-13 min. finish time
2min rest = 10-11 min. finish time

0% 0%


Eric J15:15 Rx
2:07, 2:10, 2:11, 2:10
Robin N15:30 Rx
2:16, 2:22, 2:27, 2:25
Kim Mu15:12 Rx2
2:34, 2:28, 2:28, 2:23
Sarah N15:54 Rx2
2:14 (22s/m), 2:14 (20s/m), 2:14 (20s/m), 2:17.6 (20s/m), 2:15 (26s/m)
Amy L16:06 Rx2
2:20, 2:08, 2:15, 2:11 (average 22s/m)! Awesome job!
Tamara D16:10 Rx2
2:26, 2:29, 2:33, 2:32
Hannah D16:18 Rx2
2:19 (21s/m), 2:21.8 (32s/m), 2:18.6 (24s/m), 2:19.5 (26s/m)
Robert16:25 Rx2
2:02 (22s/m), 2:06.4 (19s/m), 2:10.5 (22s/m), 2:15 (22s/m)
Amy P16:37 Rx2
2:24, 2:28, 2:32, 2:24
Ruth17:20 Rx2
2:43, 2:40, 2:52, 2:52
Katherine17:46 Rx2
2:49, 3:02, 2:54, 2:57
Doni0:00 Rx2
CrossOver Symmetry - shoulders + mobility
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 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

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€

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

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