WOD Blog

Fri, Jan 31 2025

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

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)

4.9

36 reviews

Angela Acquistapace


a month ago

Coaching is phenomenal. Class sizes are small enough for individual help but large enough to be fun. Members are welcoming and encouraging. Programing is well planned and challenging for all levels.

Loren Schneider


8 months 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

GregAcq


a month ago

Casey, Dave and crew are all awesome coaches. Workout programming is next level and the gym community is friendly and supportive. Benchmark set!

Lorie Pinion


3 months ago

When you think of CrossFit you probably don't immediately think of a 40 year old soccer mom, I know I didn't. So when I won a free trial month for G-Theory at a Bingo fundraiser (is that not the most 40 year old thing you've ever heard?!) I thoug

Matthew Smith


10 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€