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

WOD Blog

Thu, May 22 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)

250522

(Weight)
Rx
For load:
8-8-8-8-8
Front squat

Rx2/INTERMEDIATE
Same as Rx’d

Rx3/BEGINNER
Same as Rx’d
__________________________________________
INTENDED STIMULUS
Moderately heavy day relative to each athlete's capacity.
Load should be challenging 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.
Note Murph Monday to help gauge target loads based on athletes' goals.
Lift once every 4:00.

0%

0%

1^st	145 Rx	Jacob Thu, May 22, 2025
2^nd	135 Rx	Rebekah L Thu, May 22, 2025
3^rd	105 Rx	Dasha Thu, May 22, 2025
1^st	145 Rx	Dylan Thu, May 22, 2025 James L Thu, May 22, 2025
2^nd	105 Rx	Brad Thu, May 22, 2025

Jacob	145 Rx	135 first 4 sets, 145 last set.
James L	145 Rx	Partner w/Dylan
Dylan	145 Rx	With James!
Rebekah L	135 Rx
Dasha	105 Rx	2@95#, 2@100#, 1@105#
Brad	105 Rx	With Dasha!

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�

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

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

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

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