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:
260113 on Jan 13, 2026 (44 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

32 reviews

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€

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


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

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