WOD Blog

Tue, May 27 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Welcome: Casey S
Most Recent Benchmark:
260113 on Jan 13, 2026 (45 days ago)

250527


(Time, Rx2, Rx3)
Rx
Every 5:00 for 5 rounds:
:30 single-KB goblet hold (53/70 lb)
15/20-cal bike
10 Russian KB swings (53/70 lb)
– Score is the slowest round.

Rx2/INTERMEDIATE
Every 5:00 for 5 rounds:
:30 single-KB goblet hold (35/53 lb)
10/15-cal bike
10 Russian KB swings (35/53 lb)
– Score is the slowest round.

Rx3/BEGINNER
Every 5:00 for 5 rounds:
:30 single-KB goblet hold (18/26 lb)
7/10-cal bike
10 Russian KB swings (18/26 lb)
– Score is the slowest round.
__________________________________________
INTENDED STIMULUS
2:00-3:00 per round.
Unbroken goblet holds.
Bike in 1:00-1:30.
Unbroken kettlebell swings in :30 or less.

0% 0%

1st1:45 RxCarly H Tue, May 27, 2025
2nd2:13 RxStacey Tue, May 27, 2025
3rd2:22 Rx2Stara Tue, May 27, 2025
1st1:46 RxDylan Tue, May 27, 2025
2nd2:17 RxCasey S Tue, May 27, 2025
3rd1:57 Rx2Brad Tue, May 27, 2025

Carly H1:45 Rx
1:39, 1:39, 1:41, 1:45, 1:41 (rowing)
Dylan1:46 Rx
Ouch
Stacey2:13 Rx
2:13 bike, 1:55 row, 2:01 bike, 1:53 row, 2:05 bike
Casey S2:17 Rx
Alt. Between row and bike. (2:03,2:01,2:04,2:07,2:17)A little bummed Stacey didn’t wanna switch kettlebells with me. Hahaha
Brad1:57 Rx2
Stara2:22 Rx2
I showed up
Jacob2:48 Rx2
Ladder goblet hold: 53,53,53,62,70. Swings all @53. Times: 2:17,2:38,2:45,2:48:2,17
Rebekah L1:48
53# hold, 15 cal row, 44# RKBS
Dasha2:18
45# kb, rower (2:18, 2:16, 2:16, 2:10, 2:13)
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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€

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

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