WOD Blog

Wed, Jun 25 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (68 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.

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1st18:17 RxWhitney Wed, Jun 25, 2025
2nd19:12 RxCarly H Wed, Jun 25, 2025
Stacey Wed, Jun 25, 2025
3rd20:23 RxRobyn S 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

31 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


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

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 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

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