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

WOD Blog

Mon, Feb 10 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party

Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (66 days ago)

250210

(Weight, Rx2, Rx3)
Rx
For load:
3-3-3-3-3
Front squat

Rx2/INTERMEDIATE
For load:
3-3-3-3-3
Front squat

Rx3/BEGINNER
For load:
3-3-3-3-3
Front squat
_______________________________________
Intended Stimulus
Heavy day relative to each athlete's capacity.
Challenging load, relative to the athlete's strength and experience levels with this movement.
Those less comfortable with the front rack position should prioritize improving rack position before adding significant load.
CAP Benchmark; plan to retest in November.
Lift once every 4:00.
Retest from 240904.

0%

0%

1^st	155 Rx	Carly H Mon, Feb 10, 2025
2^nd	146 Rx	Dasha Mon, Feb 10, 2025
3^rd	125 Rx	Stacey Mon, Feb 10, 2025
1^st	146 Rx	Brad Mon, Feb 10, 2025

Carly H	155 Rx
Matthew R	155 Rx
Dasha	146 Rx
Brad	146 Rx
Stacey	125 Rx	From the ground
Joyce	110 Rx
Robyn S	75# Rx
Sandie	#67 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

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

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

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