WOD Blog

Mon, Apr 21 2025

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

250421


(Time, Rx2, Rx3)
Rx
Every 5:00 for 5 rounds:
400-meter run

Rx2/INTERMEDIATE
Same as Rx’d

Rx3/BEGINNER
Every 5:00 for 5 rounds:
200-meter run

Skill Work/Post workout
8 sets:
:20 air squats
:10 rest
________________________________________
Intended Stimulus
Each run effort in 2:30 or less.
Between a 3:1 and 2:1 work to rest ratio.
About 25:00 of total time.
Compare to 241205.

0% 0%

1st2:25 last round RxRobyn S Mon, Apr 21, 2025
2nd8:47 RxStacey Mon, Apr 21, 2025
3rd11:15 RxDasha Mon, Apr 21, 2025
1st~7:14 RxDylan Mon, Apr 21, 2025
2nd8:22 RxJames L Mon, Apr 21, 2025
3rd8:33 RxDonald Mon, Apr 21, 2025

Robyn S2:25 last round Rx
Btwn 2:20-2:30
Dylan~7:14 Rx
James L8:22 Rx
Donald8:33 Rx
1:45, 1:40, 1:42, 1:45, 1:41
Stacey8:47 Rx
1:43, 1:41, 1:43, 1:50, 1:50
Whitney10:22 Rx
2:12, 2:06, 2:06, 1:59, 1:59
Dasha11:15 Rx
2:24, 2:21, 2:15, 2:14, 2:01 🥵
Carly H11:39 Rx
On true form 2:14/ 2:23/ 2:27/ 2.20/ 2:15
Sandie11:45 Rx
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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

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

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€