WOD Blog

Wed, May 28 2025

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

250528


(Time, Rx2, Rx3)
Rx
For time:
500-400-300-200-100
Meter row
50-40-30-20-10
AbMat sit-ups
Double-unders

Rx2/INTERMEDIATE
For time:
400-300-200-100
Meter row
40-30-20-10
AbMat sit-ups
Double-unders

Rx3/BEGINNER
For time:
300-200-100
Meter row
30-20-10
Feet-anchored sit-ups
Single-unders

SKILL WORK/Post-workout
Accumulate:
30-50 GHD hip extensions or banded good mornings
__________________________________________
INTENDED STIMULUS
10:00-15:00.
Complete the first row in 2:10 or less; maintain that pace throughout each subsequent effort.
AbMat sit-ups in 3 sets or less per round.
Double-unders in 1:00 or less for the first round; advanced athletes closer to :30.

0% 0%

1st16:21 RxRebekah L Wed, May 28, 2025
2nd16:36 RxCarly H Wed, May 28, 2025
3rd17:06 RxStacey Wed, May 28, 2025
1st14:28 RxJames L Wed, May 28, 2025

James L14:28 Rx
Rx Reps w tall singles
Rebekah L16:21 Rx
Carly H16:36 Rx
Stacey17:06 Rx
Whitney17:39 Rx
Single-unders
Jacob19:31 Rx
Single unders
Sandie19:42 Rx
Tall singles
Dasha21:53? 😅
RX reps, mix of SSDs and DUs
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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

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€

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