WOD Blog

Wed, Dec 11 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 191211


(Time, Rx2)
(Rx)
Perform once:  
    *1k Row
Then complete 3 Rounds:
    *10 Over-unders (24/20 in.)
    *3 Rope Climbs
____________________________________
(Rx2)
Perform once:  
    *750m Row
Then complete 3 Rounds:
    *10 Step Over-unders
    *4 Seated Rope Climbs
___________________________________
SCORE:  Time to complete workout.
GOAL:  
(Competetors) should finish Row in 3:30-4:15. Aim for the couplet to take around 6-8 min. / total 12-14min
(Rx) Row 4-4:45 / couplet
(Rx2) 750m 3:30-4 min
Couplet for both 7-9 min / total 13-15min

Movement Classification: Hinge, Jump, Pull
Workout Priority: Task
Workout Duration: Medium

0% 0%

1st12:24 RxStacey Wed, Dec 11, 2019

Madison10:00 Rx
3:35.7/30, 24'
Stacey12:24 Rx
4:14.9/26, 20'box
Julie T11:40 Rx2
16'box jumps + burpees
Kim Mu11:55 Rx2
4:32.9/27, 11'over, 20'under
Daniel L13:00 Rx2
750m Row: 3:21.7/21, 20', seated rope climbs (day 2), cross over symmetry
Kendall13:40 Rx2
4:17.7/29, 16'over, 20'under
Doni13:56 Rx2
4:56.5/28, 16'over, 20'under
Sandra D14:00 Rx2
750m Row: 3:28/28, 16'
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 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

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