WOD Blog

Wed, May 10 2023

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)

5KRUN-ROW


(Time, Rx2)
Rx
For time:
5K RUN/ROW or 6,500M/8,000M Assault Bike
Rx2
For distance:
On a 20:00 clock:
Run or row or bike
________________________________________
SCORE: Time to complete workout.
GOAL: 20:00-25:00.
Choose any monostructural option.
Hold a consistent pace throughout the entire workout.
Limited range of motion, complexity, and loading than the rest of the week.

0% 0%

1st14:09 RxRebekah L Wed, May 10, 2023
2nd22:57.3 RxCarly H Wed, May 10, 2023
3rd29:44 RxStacey Wed, May 10, 2023

Rebekah L14:09 Rx
8000 m assault bike
Glen20:42.2 Rx
5K row; 2:04.2pace/25s/m
Carly H22:57.3 Rx
5K row; 2:17.7pace/25s/m
Joel23:57.7 Rx
5K row; 2:23.7pace/24s/m
Dawn A25:45.4 Rx
5K row; 2:34.5pace/24s/m
curtis29:25 Rx
Stacey29:44 Rx
Run
Donovan29:44 Rx
Kim L29:46 Rx
3.11mile Run
Zack W30:04 Rx
Doug H32:15 Rx
Longest distance I've run in 10 years. Success!
Kim Mu32:55 Rx
5K row
Rosie N20 Rx2
4200 m row
James N20:00 Rx2
4,200M Row
Richard M24:50 Rx2
2K row; 1mile walk on truform 14:20
Cara28:32 Rx2
11:50 1mile run, 16:42 3K row
Ellen29:03 Rx2
Run trueform 1.6 miles; row 2000 meters
Jay S37:00 Rx2
2miles jog/walk
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€

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

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