WOD Blog

Wed, Oct 11 2023

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 (67 days ago)

231011


(Time, Rx2, Rx3)
RX
3 sets for total time:
800/1,000-m row
– Rest 3:00 between sets.

Rx2/INTERMEDIATE
Same as RX’d

Rx3/BEGINNER
3 sets for total time:
400/500-m row
– Rest 3:00 between sets.
______________________________________
GOAL/INTENDED STIMULUS
19:00-21:30 (including rest).
Three maximal efforts on the rower.
Rest exactly 3:00 between sets.
Keep all efforts to 4:30 or less.
If rowers are limited, increase rest to 4:00 and decrease distance as needed to complete in 4:00 or less.

0% 0%

1st10:09 RxStacey Wed, Oct 11, 2023
2nd16:46 RxRobyn M Wed, Oct 11, 2023
3rd17:28 RxOra Wed, Oct 11, 2023
1st17:19 RxBrad Wed, Oct 11, 2023
2nd17:30 RxJames L Wed, Oct 11, 2023

Stacey10:09 Rx
3:18, 3:23, 3:28
Robyn M16:46 Rx
Brad17:19 Rx
1000m; 3:40, 3:47, 3:52 + 6 mins rest
Ora17:28 Rx
James L17:30 Rx
Rebekah L9:39 (2 rounds)
3:18, 3:21
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