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

WOD Blog

Thu, Mar 20 2025

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

Welcome New Athlete

Welcome: Dylan

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

250320

(Weight)
Rx
Every 1:30 for 12 sets:
3 back squats

Rx2/INTERMEDIATE/Same as Rx’d

Rx3/ BEGINNER/Same as Rx’d
_______________________________________
Intended Stimulus
Heavy day with an emphasis on speed during the ascent.
Practice squatting down with control and standing up at a faster pace.
Start at a light-to-moderate load and increase only if technique is sound and speed is maintained.
Lift once every 1:30.
Emphasize maximizing speed on the ascent for each rep vs. completing all 3 reps as quickly as possible.
Last heavy 3-rep back squat 241101.

0%

0%

1^st	175 Rx	Dasha Thu, Mar 20, 2025
2^nd	135 Rx	Stara Thu, Mar 20, 2025
3^rd	85 Rx	Jerrilyn Thu, Mar 20, 2025 Sandie Thu, Mar 20, 2025
1^st	215 Rx	Dylan Thu, Mar 20, 2025
2^nd	135 Rx	Brad Thu, Mar 20, 2025

Matthew R	225 Rx
Dylan	215 Rx
Dasha	175 Rx
Stara	135 Rx
Brad	135 Rx	Worked on depth, knees a little achy
Sandie	#85 Rx
Jerrilyn	85 Rx

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

4.8

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

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

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�

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