WOD Blog

Fri, Jan 31 2025

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

Coach Becca is back and better than ever!



Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (66 days ago)

250131


(Time, Rx2, Rx3)
Rx
5 rounds for time:
16/20-cal row
15 front-rack lunges (55/75 lb)

Rx2/INTERMEDIATE
5 rounds for time:
12/15-cal row
15 front-rack lunges (35/45 lb)

Rx3/BEGINNER
5 rounds for time:
8/10-cal row
10 unweighted lunges

TOTAL TIME/SKILL WORK
Pre-workout
15:00 of rope climb practice
__________________________________________
INTENDED STIMULUS
7:30-12:30.
Row efforts in 1:00-1:30.
Lunges should feel light and take :30-1:00, including rest and transition.
Complete the first round in 2:00 or less.

0% 0%

1st11:23 RxCarly H Fri, Jan 31, 2025
2nd11:49 RxStacey Fri, Jan 31, 2025
3rd13:56 RxJerrilyn Fri, Jan 31, 2025
1st11:05 RxBrad Fri, Jan 31, 2025

Brad11:05 Rx
Rx calories, 35# front rack lunges
Carly H11:23 Rx
Stacey11:49 Rx
Jerrilyn13:56 Rx
Body weight lunges
Stara12:42 Rx2
16 cals/ 45# lunges
Robyn S13:11 Rx2
16cal row, #35
Rebekah L10:46
Rx reps: 16 cal bike, 25# barbell
Sandie14:10
#12 dumbbells for lunges
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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€

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

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