WOD Blog

Wed, Jun 25 2025

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

250625


(Time, Rx2, Rx3)
RX
For time with a partner:
225/300-cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold with each transition.

Rx2/INTERMEDIATE
Same as Rx’d

Rx3/BEGINNER
For time with a partner:
150/200-cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold from the knees with each transition.

SKILL WORK
Post-workout
AMRAP 6:
20 band pull-aparts
10 banded pass throughs
10 banded high pulls
————————
INTENDED STIMULUS
15:00-25:00.
One partner rows at a time; switch as needed.
Non-rowing partner accumulates :30 plank hold with each transition.
Advanced athletes may scale up to a handstand hold.

0% 0%

1st19:12 RxCarly H Wed, Jun 25, 2025
Stacey Wed, Jun 25, 2025
2nd20:23 RxRobyn S Wed, Jun 25, 2025
3rd23:39 RxJacob Wed, Jun 25, 2025
1st15:10 RxJames L Wed, Jun 25, 2025

James L15:10 Rx
With Dave!
Whitney18:17 Rx
w/ Stephanie!
Stacey19:12 Rx
300 cals!! W/ Carly 🦵🏻🦵🏻
Carly H19:12 Rx
300 Cal/ with Stacey, super fun!
Robyn S20:23 Rx
Jacob23:39 Rx
Partnered with Zach
Dasha24:01 Rx
Rx+ 300 cals with Halley! 💜
Sandie20:23
Partner with Robyn
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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

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

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 I

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