WOD Blog

Mon, Jun 30 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)

250630


(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

SKILL WORK
Rest, stretch, recover.
_____________
INTENDED STIMULUS
Build to a 3-rep-max back squat for most athletes.
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.
Rest 3:00 between sets.
Compare to 250414 and 241101.

0% 0%

1st235 RxJacob Mon, Jun 30, 2025
2nd225 RxRebekah L Mon, Jun 30, 2025
3rd190 RxCarly H Mon, Jun 30, 2025
1st172.5 RxBrad Mon, Jun 30, 2025

Jacob235 Rx
Rebekah L225 Rx
Carly H190 Rx
Brad172.5 Rx
To target (wall ball on 2 skinny plates)
Whitney162 Rx
Robyn S100 Rx
Sandie#85 Rx
530-217-3154
G-Theory CrossFit
345 Sacramento Street Unit-G
Auburn, CA 95603 (view larger map)

4.8

31 reviews

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

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

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€

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

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