WOD Blog

Thu, May 8 2025

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

250508


(Calories)
Rx/Rx2/Rx3
5 rounds for calories:
2:00 air bike
2:00 rest

Skill Work/Pre-workout
EMOM 7:
3 snatch high pulls
________________________________________Intended Stimulus
This is an interval-based work capacity test that's similar to an old bike test back in the early days of CrossFit known as the 300 FY Test.
Set a challenging calorie benchmark in the first interval and fight to maintain the same number or even improve upon it with each round.
Keep all rounds consistent within 5 to 10 calories.

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1st162 RxCarly H Thu, May 8, 2025
2nd133.5 RxRebekah L Thu, May 8, 2025
3rd129 RxJacob Thu, May 8, 2025
1st163 RxJames L Thu, May 8, 2025

James L163 Rx
Red Fan Bike
Carly H162 Rx
Red Fan Bike 37/33/30/29/33. Don’t sandbag yourself!
Rebekah L133.5 Rx
Assault bike
Jacob129 Rx
Assault bike
Robyn S123 Rx
Red Fan Bike
Dasha118 Rx
24,22,23,24,25 (on the red ass bike) these quads are on fiyaaaaaaaa 🔥
Stara91 Rx
Air bike 🤮
Sandie85.7 Rx
Assault bike
Stacey51
50-ft shuttle runs outside
Jerrilyn35
Shuttle run
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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

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€

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