WOD Blog

Mon, Apr 8 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: Anthony k
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

240408


(Time, Rx2, Rx3)
Rx
From 0:00-10:00:
For time:
1,600-m run

10:00-20:00:
Build to a 5-rep-max bench press.

Rx2/INTERMEDIATE
Same as Rx’d

Rx3/BEGINNER
From 0:00-10:00:
For time:
800-m run

10:00-20:00:
Build to a 5-rep-max bench press.
_________________________________________
INTENDED STIMULUS
Hard 1-mile run effort followed by a heavy 5-rep bench press.
Around 5 sets to build to a heavy 5-rep bench press.
2:00 rest between bench press sets.

0% 0%

1st7:52 run, 135# BP RxRebekah L Mon, Apr 8, 2024
2nd8:04 row 70# RxDanielle B Mon, Apr 8, 2024
3rd8:26 run: 110# bench RxStacey Mon, Apr 8, 2024
1st9:45 mile (TF), 210# BP RxBrad Mon, Apr 8, 2024

Dawn A7:50 bench 75lbs Rx
Rowing
Rebekah L7:52 run, 135# BP Rx
Danielle B8:04 row 70# Rx
James N8:57 run, 175# BP Rx
Brad9:45 mile (TF), 210# BP Rx
9 minutes on the TruForm with a 9:45 pace
Stacey8:26 run: 110# bench Rx
Carly H9.42 3/4 mile 105# Rx2
Jerrilyn9:01 row 85# bench Rx2
Dasha9:20 Rx2
Ran 4:30 each way, 112# bench
Sandie9:35 3/4 mile#56 1/2 bench Rx2
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

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

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

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