WOD Blog

Wed, May 28 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Welcome: Casey S
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 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

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€

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

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