WOD Blog

Thu, Jun 27 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)

240627


(Time, Rx2, Rx3)
Rx
7 rounds for time:
20/25-calorie bike
– Rest 1:00 between rounds.

INTERMEDIATE/Rx2
Same as Rx’d

BEGINNER/Rx3
7 rounds for time:
10/15-calorie bike
– Rest 1:00 between rounds.
_______________________________________
SKILL WORK/Post-workout:
2 sets:
1:00 GHD hip extensions
– Rest 3:00 between sets.
_______________________________________
INTENDED STIMULUS
Calories in :45-1:30.
Close to a 1-to-1 work-to-rest ratio.
Choose to maintain a sprint effort through all rounds or perform as active recovery.
Scale calories to something you can complete in under 90 seconds every round.
Substitute run, ski or row as needed to work around limitations, using the same time domain and scaling volume accordingly.

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1st13:55 Rx2Danielle B Thu, Jun 27, 2024
2nd14:00 Rx2Carly H Thu, Jun 27, 2024
3rd14:20 Rx2Stacey Thu, Jun 27, 2024
1st12:40 Rx2Brad Thu, Jun 27, 2024

Brad12:40 Rx2
20 calorie sprints with 1 minute test
Danielle B13:55 Rx2
2 rounds 30x lunges #0! 2 rounds bike 11cals 3 rounds row 15 cal 1:1
Carly H14:00 Rx2
1 min on 1 off/ 15 cal/ 2 rounds bike 5 rowing
Stacey14:20 Rx2
Mix of bike & row. 1 min Max on bike, about 12 cals
Dasha15:10 Rx2
4 rounds 30 walking lunges w/ 13# kbs; 3 rounds 15 cal row
Sandie14:00 Rx3
4 on bike/3 on row 12 cal
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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


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€

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

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