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G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603
530-217-3154

WOD Blog

Fri, May 2 2025

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

Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

250502

(Time, Rx2, Rx3)
RX
Every 3:00 for 10 sets:
250-m row
– Rest the remainder of each interval.

Rx2
Same as Rx’d

Rx3
Every 3:00 for 10 sets:
150-m row
– Rest the remainder of each interval.

Post workout
Accumulate:
30 GHD hip extensions

INTENDED STIMULUS
Each row in :45-1:00.
Score is the slowest time.
Athletes can choose to push the row pace or move at a recovery pace based on how they feel.

0%

0%

1^st	1.00 Rx	Dasha Fri, May 2, 2025
2^nd	55.8 Rx	Carly H Fri, May 2, 2025
3^rd	58.6 Rx	Rebekah L Fri, May 2, 2025
1^st	50.4 Rx	Brad Fri, May 2, 2025

Dasha	1.00 Rx	Fastest 58.5, slowest 1.00
Brad	50.4 Rx	45.4; 47.2; 47.1; 48.1; 48.9: 50.3; 50.4; 50.2; 50.2; 49.0
Carly H	55.8 Rx	55.8 / 53.7 / 54.7 / 53.6 / 55.2 / 53.1 / 53.4 / 54.8 / 55.4 / 51.3
Rebekah L	58.6 Rx	Fastest round 56.1
Stara	1:15 Rx	15 toes to post btw sets
Jerrilyn	1:08	Best 1:04

530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

Matthew Smith

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 I�

Claudia S

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

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

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

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