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

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.

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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)

4.9

36 reviews

Angela Acquistapace


a month ago

Coaching is phenomenal. Class sizes are small enough for individual help but large enough to be fun. Members are welcoming and encouraging. Programing is well planned and challenging for all levels.

Loren Schneider


8 months 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

Lorie Pinion


3 months ago

When you think of CrossFit you probably don't immediately think of a 40 year old soccer mom, I know I didn't. So when I won a free trial month for G-Theory at a Bingo fundraiser (is that not the most 40 year old thing you've ever heard?!) I thoug

GregAcq


a month ago

Casey, Dave and crew are all awesome coaches. Workout programming is next level and the gym community is friendly and supportive. Benchmark set!

Matthew Smith


10 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€