WOD Blog

Mon, Apr 21 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Welcome: Donald
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 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
3rd10:22 RxWhitney 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

31 reviews

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€

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

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

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

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