WOD Blog

Wed, Dec 1 2021

Sat, Aug 26, 2023 at 1:00pm G-Theory Summer Party
Sat, Jul 27, 2024 at 1:15pm River Party - 3420 Cedar Springs Lane, Meadow Vista
Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
260113 on Jan 13, 2026 (45 days ago)

211201


(Weight)
Front Squats
5-5-3-3-1-1

(25 min.) Perform the Workout

* Rest roughly 3-4 min. between sets. Make sure they are getting as close to full recovery as possible.
_____________________________________
SCORE: All loads of each set of Front Squats.

(5-10 min.) Optional Finisher

30 sec. on/30 sec. off Front Squats x 5 rounds performed at 50% of their 5-rep set.
Use this percentage as a rough guideline. They should be able to keep moving with the weight throughout each 30-sec. effort

0% 0%

1st105, 125, 145, 155, 160, 165 RxCarly H Wed, Dec 1, 2021
2nd35, 40, 42.5, 44.5, 47, 50 RxDanielle B Wed, Dec 1, 2021

Nicholas155, 175, 195, 205, 215, 225 Rx
Al125, 130, 135, 140, 145, 150 Rx
Carly H105, 125, 145, 155, 160, 165 Rx
Ugly
Cara95, 100, 110, 115, 125, 130 Rx
Kim Mu75, 72.5, 75, 77.5, 80, 82.5 Rx
TuT
Eric T75, 85, 95, 105, 115, 116 Rx
Natalie Calkins-55, 65, 75, 77.5, 97.5, 100 Rx
Shallow, but great form. Above parallel.
Danielle B35, 40, 42.5, 44.5, 47, 50 Rx
Cindy J35, 40, 41.5, 43.5, 45, 47 Rx
Monica T25, 27, 27.5, 35, 37.5, 40 Rx
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

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

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

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 Iâ€

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