WOD Blog

Thu, Jan 25 2024

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)

240125


(Time, Rx2, Rx3)
Rx
5 sets for total time:
500-m row
– Rest 3:00 between sets.


Rx2/INTERMEDIATE
Same as Rx’d

Rx3/BEGINNER
5 sets for total time:
300-m row
– Rest 3:00 between sets.
_______________________________________
INTENDED STIMULUS
5 near-maximal rowing efforts with ample rest between intervals.
1:40-2:30 each for most athletes.
Advanced athletes push the pace and try to hold on.
Beginner athletes choose a pace they can comfortably maintain for the first effort and try to improve their time by :05 each interval.

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1st10:21 RxStacey Thu, Jan 25, 2024
2nd11:22 RxSandie Thu, Jan 25, 2024
3rd11:32 RxDasha Thu, Jan 25, 2024
1st8:39 RxBrad Thu, Jan 25, 2024

Joe F8:36 total Rx
Brad8:39 Rx
Couldn’t quite catch Joe!
Doug H9:28.8 Rx
1:53.7 avg split
Stacey10:21 Rx
Boooooo rowing!!
Ellen10:40 Rx
Sandie11:22 Rx
Dasha11:32 Rx
Jerrilyn12:51 Rx
Kris Jrow time 9:01 Rx3
400m
Diane BRow time 10:23 Rx3
400m
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

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

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

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