WOD Blog

Tue, Aug 1 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
Welcome: Ora
Most Recent Benchmark:
260113 on Jan 13, 2026 (45 days ago)

230801


(Time, Rx2, Rx3)
Rx / for time:
50-40-30-20-10
Calorie row
– Perform 15 wall-ball shots (14/20 lb)(9/10 ft) after each row.

Rx2
50-40-30-20-10
Calorie row
– Perform 15 wall-ball shots (10/14 lb)(9/10 ft) after each row.

Rx3
30-25-20-15-10
Calorie row
– Perform 10 wall-ball shots (6/10 lb)(9/10 ft) after each row.
______________________________________
SCORE: Time to complete workout.
GOAL: 9:00-14:00.
Athletes should keep the 50-calorie row to 4:00 or less.
Advanced athletes should sell out on the rower and hold on to unbroken wall-ball shots.
Beginner and intermediate athletes should pace the row to maintain larger sets of wall-ball shots.

0% 0%

1st16:32 RxCarly H Tue, Aug 1, 2023
2nd16:42 RxStacey Tue, Aug 1, 2023
3rd18:31 Rx3Ora Tue, Aug 1, 2023

Donovan12:49 Rx
Carson13:31 Rx
Joe F14:38 Rx
Carly H16:32 Rx
Stacey16:42 Rx
Slow rowin :( unbroken on all wall ball sets
Ellen16:50 Rx2
Ora18:31 Rx3
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

Matthew Smith


2 months 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

Loren Schneider


3 weeks ago

G-Theory CrossFit is the kind of gym where you can tell people genuinely care. The coaching is thoughtful and approachable, with clear explanations and intentional scaling options so everyone can train hard at their own level. The workouts are ch

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


12 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