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

WOD Blog

Thu, Dec 5 2024

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party

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

241205

(Time, Rx2, Rx3)
Rx
Every 4:00 for 5 sets:
400-m run
– Score is slowest effort.
– Rest with the remaining time.

Rx2/Intermediate
Same as Rx’d

Rx3/Beginner
Every 4:00 for 5 sets:
200-m run
– Score is slowest effort.
– Rest with the remaining time.

Skill Work/Post-workout:
200-m goblet hold carry
– Switch arms as desired
_______________________________________
Intended Stimulus
Today you’ll take on 400-meter running intervals!
Run efforts in 2:30 or less through all rounds.
:90+ rest every round.
Similar workouts performed on 230928 and 230503.

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1^st	1:49 Rx	Stacey Thu, Dec 5, 2024
2^nd	2:01 Rx	Dasha Thu, Dec 5, 2024
3^rd	1:46	Carly H Thu, Dec 5, 2024
1^st	1:50 Rx	James L Thu, Dec 5, 2024

Stacey	1:49 Rx	2×200m w/ Jocko
James L	1:50 Rx
Dasha	2:01 Rx	2:01, 1:55, 1:55, 1:47, 1:41 (2x200m)
Erica A	2:01 Rx
Carly H	1:46	21 cal bike

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

4.8

Bradley Cavallo

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

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

Kimberly Dougherty

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

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�

Kris Janssen

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