WOD Blog

Wed, Mar 19 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Welcome: Dylan
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

250319


(Time, Rx2, Rx3)
Rx
EMOM 12:
Min. 1 | 2 rope climbs (15/15 ft)
Min. 2 | :30 bike, row, or ski

Rx2/INTERMEDIATE
EMOM 12:
Min. 1 | 2 rope climb (12/12 ft)
Min. 2 | :30 bike, row, or ski

Rx3/BEGINNER
EMOM 12:
Min. 1 | 2 pull-to-stands
Min. 2 | :30 bike, row, or ski

Score:
Total time
Skill Work
Post-workout benchmark
For calories:
1:00 bike
________________________________________
Intended Stimulus
Rope climb and EMOM to blend skill work and preparation for the bike test.
Perform a rope climb variation that builds skill but doesn't create undue fatigue before the workout.
Increase pace on the bike, row, or ski to finish at a fast pace on the final set.
Finish class with a max-effort sprint for 1:00 on the bike.

0% 0%

1st17 cal row RxJulia P Wed, Mar 19, 2025
2nd19cal bike RxWhitney Wed, Mar 19, 2025
3rd15cal bike/12 cal row Rx3Sandie Wed, Mar 19, 2025
1st23 Bike RxJames L Wed, Mar 19, 2025
2nd25 cal bike Rx2Dylan Wed, Mar 19, 2025
3rd31 calories Rx2Brad Wed, Mar 19, 2025

Julia P17 cal row Rx
Whitney19cal bike Rx
James L23 Bike Rx
Matthew R26 bike Rx
Dylan25 cal bike Rx2
Brad31 calories Rx2
Rowing
Sandie15cal bike/12 cal row Rx3
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 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

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

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

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€