WOD Blog

Wed, Jul 9 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)

250709


(Time, Rx2, Rx3)
RX
3 rounds for time:
25/35-cal Echo bike
21 pull-ups

Rx2/INTERMEDIATE
3 rounds for time:
20/25-cal Echo bike
15 pull-ups

Rx3/BEGINNER
3 rounds for time:
12/18-cal Echo bike
15 ring rows

SKILL WORK
Post-workout
3 sets:
:30 side plank, right
:30 side plank, left
– Rest 1:00 between sets.
____________
INTENDED STIMULUS
7:00-11:00.
Bike efforts in 2:30 or less; push the pace.
Pull-ups in 1-2 sets.
Advanced athletes can scale up to strict pull-ups for an additional challenge.

0% 100%

1st11:41 Rx2Whitney Wed, Jul 9, 2025
2nd9:40 Carly H Wed, Jul 9, 2025
3rd11:00 Stacey Wed, Jul 9, 2025
1st10:55 RxDylan Wed, Jul 9, 2025
2nd12:12 Rx2Jacob Wed, Jul 9, 2025

Dylan10:55 Rx
Whitney11:41 Rx2
Jacob12:12 Rx2
30 cal, 21 jumping pullups
Carly H9:40
25 ca rowingl/ 17 banded/ jumping p-u
Stacey11:00
Rx numbers, jumping pull-ups, bike
Dasha12:25
Rx reps - mixed rowing and bike, banded and jumping pull-ups
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€

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

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

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