WOD Blog

Fri, Jan 31 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 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

32 reviews

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

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€

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

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