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G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603
530-217-3154

WOD Blog

Tue, May 21 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

Happy Birthday: Pamela M & Marina

240521

(Time, Rx2, Rx3)
Rx
5 sets for time:
600/750-m row
– Rest 3:00 between rounds.
– Score is slowest row.

INTERMEDIATE/Rx2
5 sets for time:
500/600-m row
– Rest 3:00 between rounds.
– Score is slowest row.

BEGINNER/Rx3
5 sets for time:
300/450-m row
– Rest 3:00 between rounds.
– Score is slowest row.
_________________________________________
INTENDED STIMULUS
Rowing sprint workout.
Complete each row in less than 3:00.
Maintain a fast pace across all sets.

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1^st	2:29 Rx	Rebekah L Tue, May 21, 2024
2^nd	2:30.5 Rx	Carly H Tue, May 21, 2024
3^rd	2:33 Rx	Stacey Tue, May 21, 2024
1^st	2:46 Rx	Brad Tue, May 21, 2024

Rebekah L	2:29 Rx
Carly H	2:30.5 Rx	1) 2:30.5 2) 2:29.5 3) 2:29.2 4) 2:28.0 5) 2:25.9
Stacey	2:33 Rx	2:33, 2:30, 2:33, 2:32, 2:31
Whitney	2:36.5 Rx	2:34.8, 2:34.1, 2:34.9, 2:35.3, 2:36.5
Dasha	2:46 Rx	2:46, 2:46, 2:45, 2:44, 2:43
Brad	2:46 Rx	2:33, 2:43, 2:44: 2:46: 2:44
Sandie	2:58,3:00, 2:55,2:57,2:58 Rx
Doug H	3:10.6 Rx	15:08 total row time
Jerrilyn	2:26 Rx2

530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.9

Angela Acquistapace

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

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

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 I�

GregAcq

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

Lorie Pinion

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