WOD Blog

Thu, Jan 30 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
260113 on Jan 13, 2026 (44 days ago)

250130


(Weight, Rx2, Rx3)
Rx
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.

Rx2/INTERMEDIATE
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.

Rx3/BEGINNER
For load:
Back squat
5-5-5-5-5
– Choose a working weight and hold it across all 5 sets.
__________________________________________
INTENDED STIMULUS
Perform 5 sets of 5 heavy back squats.
All sets should be 70% or greater.
Lift once every 3:00.
Perform 5 challenging straight sets across vs. building to a 5-rep-max.
Last tested 240709.

0% 0%

1st165 RxCarly H Thu, Jan 30, 2025
2nd145 RxDasha Thu, Jan 30, 2025
3rd#115 RxStara Thu, Jan 30, 2025

Carly H165 Rx
Matthew R165 Rx
Dasha145 Rx
Stara#115 Rx
At home/ kids are sick 🤒
Julia P100 Rx
Robyn S75# Rx
Sandie#60 Rx
Rebekah L25# Rx
5x8 per leg, mix of 16” slow step ups and Cossack squats w/barbell
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

32 reviews

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

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 I

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

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