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
Happy Birthday: April M
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 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

32 reviews

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

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