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G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603
530-217-3154

WOD Blog

Tue, Oct 3 2023

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

Happy Birthday

Happy Birthday: Dave G

Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

23103

(Weight, Rx2, Rx3)
Rx/5 sets:
3 back squats
– Build to a heavy set of 3 and maintain for all 5 sets.

Rx2/INTERMEDIATE

Same as RX’d

Rx3/BEGINNER, 5 sets:
5 back squats
– Build to a moderately heavy set of 5 and maintain for all 5 sets.
———————————————————-
SCORE: Heaviest load lifted.
GOAL/INTENDED STIMULUS
Find a heavy weight and stay there for all 5 sets.
75-85% of 1-rep max.
Rest 2:00 to 3:00 between sets.
Get as many athletes upside down as possible during the post-workout skill session.
Count any failed set as one of the 5.

0%

0%

1^st	155# Rx	Stacey Tue, Oct 3, 2023
2^nd	#55 working on depth Rx	Danielle B Tue, Oct 3, 2023
1^st	185# Rx	Brad Tue, Oct 3, 2023 James L Tue, Oct 3, 2023

Joe F	225 Rx
James L	185 Rx
Brad	185# Rx
Stacey	155# Rx
Danielle B	#55 working on depth Rx

530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

Matthew Smith

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

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

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

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

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