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
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

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.

0% 0%

1st2:29 RxRebekah L Tue, May 21, 2024
2nd2:30.5 RxCarly H Tue, May 21, 2024
3rd2:33 RxStacey Tue, May 21, 2024
1st2:46 RxBrad Tue, May 21, 2024

Rebekah L2:29 Rx
Carly H2:30.5 Rx
1) 2:30.5 2) 2:29.5 3) 2:29.2 4) 2:28.0 5) 2:25.9
Stacey2:33 Rx
2:33, 2:30, 2:33, 2:32, 2:31
Whitney2:36.5 Rx
2:34.8, 2:34.1, 2:34.9, 2:35.3, 2:36.5
Dasha2:46 Rx
2:46, 2:46, 2:45, 2:44, 2:43
Brad2:46 Rx
2:33, 2:43, 2:44: 2:46: 2:44
Sandie2:58,3:00, 2:55,2:57,2:58 Rx
Doug H3:10.6 Rx
15:08 total row time
Jerrilyn2:26 Rx2
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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

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

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€

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