WOD Blog

Mon, Jul 7 2025

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

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.

0% 0%

1st10:31 RxCarly H Mon, Jul 7, 2025
2nd9:06 Whitney Mon, Jul 7, 2025
3rd10:50 Stacey Mon, Jul 7, 2025
1st13:01 Rx2Jacob Mon, Jul 7, 2025
2nd12:11 Dylan Mon, Jul 7, 2025

Carly H10:31 Rx
Jacob13:01 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)

4.8

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 I

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

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

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