WOD Blog

Tue, Apr 15 2025

Sat, Aug 23, 2025 at 1:00pm Annual G-Theory River Party
Most Recent Benchmark:
251105 - Diane on Nov 5, 2025 (67 days ago)

250415


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

Rx2/INTERMEDIATE
Same as Rx’d

Rx3/BEGINNER
For load:
5-5-5-5-5-5-5
Back squat
______________________________________
Intended Stimulus
Build to 3-rep-max or a set that feels heavy relative to the athlete.
Beginner athletes will perform light sets of 5 to establish sound mechanics with consistency.
All sets at 75% of 1-rep-max or heavier for most athletes.
Refer back to 241101.
Rest 3:00 between sets.

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1st205 RxJacob Tue, Apr 15, 2025
2nd175 RxCarly H Tue, Apr 15, 2025
3rd155 RxDasha Tue, Apr 15, 2025
1st215 RxJames L Tue, Apr 15, 2025

Matthew R225 Rx
James L215 Rx
Jacob205 Rx
Carly H175 Rx
Dasha155 Rx
Built up weight each round, got to 155 last few rounds
Rebekah L135 Rx
6 reps: 115x3, 125x3, 135
Stara135 Rx
Joyce135 Rx
Robyn S100 Rx
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

Claudia S


10 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

Matthew Smith


a month 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€

Kimberly Dougherty


7 years ago

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