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:
260113 on Jan 13, 2026 (44 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

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€

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

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


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

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