WOD Blog

Fri, Oct 13 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
Most Recent Benchmark:
260113 on Jan 13, 2026 (45 days ago)

231013


(Weight)
Rx
For load:
5-5-5-5-10:
Front squats
– Increase loading on each set as you build to a 10-rep max.
________________________________________
GOAL/INTENDED STIMULUS
The 10-rep front squat should be about 70-80% of each athlete's 1-rep max.
The 1st 4-5 reps of the 10 should feel manageable but not easy. Reps 5-7 should be a fight. Reps 8-10 will take all the focus in the world.
The 4 sets of 5 should take effort but also should lead to that final 10-rep max set.

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1st145 RxRebekah L Fri, Oct 13, 2023
2nd125 RxCarly H Fri, Oct 13, 2023

Rebekah L145 Rx
5x85,105,125,135 then 10x145
Carly H125 Rx
5- 95, 5- 105, 5- 105, 5- 115
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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€

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

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

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

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