WOD Blog

Tue, Feb 13 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)

240213


(Time, Rx2, Rx3)
Rx
3 rounds for time:
400/500-m row
21 burpee pull-ups
– Pull-up bar 6 inches from fingertips with arms overhead.

Rx2/INTERMEDIATE
3 rounds for time:
400/500-m row
12 burpee pull-ups
– Pull-up bar 1 inch from fingertips with arms overhead.

Rx3/BEGINNER
3 rounds for time:
200/250-m row
12 burpee pull-ups
– Pull-up bar between forearm and elbow with arms overhead.

SKILL WORK/Post-workout:
3 sets:
:30 hollow rocks
10 strict toes-to-bars
_______________________________________
INTENDED STIMULUS
11:00-15:00.
Rows in 1:40-2:15.
Burpee pull-ups in 1:30-2:00.

0% 0%

1st16:23 RxRebekah L Tue, Feb 13, 2024
2nd16:28 RxStacey Tue, Feb 13, 2024
3rd17:10 RxSandie Tue, Feb 13, 2024
1st15:00 RxDavid L Tue, Feb 13, 2024
2nd12:40 Rx2Brad Tue, Feb 13, 2024

David L15:00 Rx
So much fun
Rebekah L16:23 Rx
400 m run
Stacey16:28 Rx
Brutal.
Sandie17:10 Rx
RXnumbers/jumping pull ups
Brad12:40 Rx2
Danielle B13:41 Rx2
Ring rows 15 burpees
Rosie N13:42 Rx2
12 Burpee jumping pull ups
James N14:14 Rx2
Carly H14:18 Rx2
13 burpees
Dasha15:00 Rx2
16 burpee jumping pull-ups / round
Joe F15:40 500m &16 pull-ups Rx2
Whitney13:44 Rx3
Rx row/burpee reps
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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

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€

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