WOD Blog

Tue, Mar 5 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)

240305


(Time, Rx2, Rx3)
Rx
Every 4:00 for 5 rounds:
400/500-m row
– Rest the remaining time in the interval.
– Score is slowest interval.

Rx2/INTERMEDIATE
Every 4:00 for 5 rounds:
300/400-m row
– Rest the remaining time in the interval.
– Score is slowest interval.

Rx3/BEGINNER
Every 4:00 for 5 rounds:
200/250-m row
– Rest the remaining time in the interval.
– Score is slowest interval.
_______________________________________
INTENDED STIMULUS
Rows in 1:30-2:00.
Each set is a sprint.
Start off fast and finish fast; avoid gaming the workout.
Reference 240125 for similar split times.

0% 0%

1st1.37 RxCarly H Tue, Mar 5, 2024
2nd1:49 RxDanielle B Tue, Mar 5, 2024
3rd2:03 RxJerrilyn Tue, Mar 5, 2024
1st1:52 RxBrad Tue, Mar 5, 2024
2nd1:57 RxJames L Tue, Mar 5, 2024

Carly H1.37 Rx
Joyce1:44 Rx
Rosie N1:45 Rx
Danielle B1:49 Rx
Brad1:52 Rx
500m, fastest time 1:39
James L1:57 Rx
132.8 fastest- start slower
Jerrilyn2:03 Rx
James N2:04 Rx
Stacey2:07 Rx
.25 mile run on Trueform
Dasha2:31/1:58 Rx
3 runs/2 rows
Kris J435m to 398m Rx2
5x2:00/2:00r. Goal of 375m per 2min
Dina O1:27 Rx2
Malina1:16 Rx3
Row 250m
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€

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

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

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