WOD Blog

Mon, Jul 7 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party

250707


(Time, Rx2, Rx3)
RX
5 rounds for time:
250/300-m row
5 power cleans (125/185 lb)

Rx2/INTERMEDIATE
5 rounds for time:
200/250-m row
5 power cleans (95/135 lb)

Rx3/BEGINNER
5 rounds for time:
150/200-m row
5 power cleans (35/45 lb)

SKILL WORK
Pre-workout
On a 10:00 clock:
Build to a heavy set of 2 touch-and-go cleans
____________
INTENDED STIMULUS
9:00-14:00; potentially faster for advanced athletes.
Heavy power cleans at a high heart rate; touch-and-go reps or fast singles.
Push the pace on the rower.
Interference with the row and clean combination.

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1st10:31 RxCarly H Mon, Jul 7, 2025
2nd10:50 Stacey Mon, Jul 7, 2025
3rd11:18 Sandie Mon, Jul 7, 2025
1st13:01 Rx2Jacob W Mon, Jul 7, 2025
2nd12:11 Dylan Mon, Jul 7, 2025

Carly H10:31 Rx
Jacob W13:01 Rx2
95# cleans
Whitney9:06
65# cleans hurt my shoulder :(
Stacey10:50
115#
Sandie11:18
#55RX RX meters
Dylan12:11
155#
Danielle B12:45
#65 row 250. DASHA was my partner. 😎
Stara13:29
#80, 250 cals, partner w Julia 💪🏼
Dasha13:36
115#, with Danielle!
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.9

36 reviews

Matthew Smith


10 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

Lorie Pinion


3 months ago

When you think of CrossFit you probably don't immediately think of a 40 year old soccer mom, I know I didn't. So when I won a free trial month for G-Theory at a Bingo fundraiser (is that not the most 40 year old thing you've ever heard?!) I thoug

GregAcq


a month ago

Casey, Dave and crew are all awesome coaches. Workout programming is next level and the gym community is friendly and supportive. Benchmark set!

Angela Acquistapace


a month ago

Coaching is phenomenal. Class sizes are small enough for individual help but large enough to be fun. Members are welcoming and encouraging. Programing is well planned and challenging for all levels.

Stara Brost


2 months ago

G-theory CF has a great community and intelligent, top-notch Coaches who focus on form. Quality vs Quantity. They help me get back into my pre-baby shape. #Strong4Life