CrossFit Novato

Welcome

Established in 2010, CrossFit Novato is a strength and conditioning facility that develops individuals, athletes and teams to reach high levels of fitness through constantly varied functional movement performed at high intensity. We are located at 7427 Redwood Blvd., Novato, CA 94947. Our training methods produce tangible results for all levels of fitness: from children to elite athletes and everything in between.

Our rich history is closely connected to the Dark Horse.

dark horse,
noun
1. a competitor about whom little is known but who unexpectedly wins or succeeds.

We support and celebrate athletes of all ages and physical abilities. We believe there is a little Dark Horse in all of us. Our mission is to build the Champion that lies within.

 

CrossFit begins with a belief in fitness. The aim of CrossFit is to forge a broad, general and inclusive fitness. We have sought to build a program that will best prepare trainees for any physical contingency — not only for the unknown, but for the unknowable. After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. In sum, our specialty is not specializing.

CrossFit is many things. Primarily, it’s a fitness regimen developed by Coach Greg Glassman over several decades. He was the first person in history to define fitness in a meaningful, measurable way (increased work capacity across broad time and modal domains). CrossFit itself is defined as that which optimizes fitness (constantly varied functional movements performed at relatively high intensity). CrossFit is also the community that spontaneously arises when people do these workouts together. In fact, the communal aspect of CrossFit is a key component of why it’s so effective.

CVFM @ HI + Communal Environment = Health

A regimen of constantly varied (CV), functional movements (FM) performed at high intensity (@HI) in a communal environment leads to health and fitness.

Our Team

Membership & Pricing

CF Performance / CF Kids

8 pack

$120

  • 8 Classes
  • Total

16 pack

$240

  • 16 Classes
  • Total

Flexible Memberships

Flex Card

$350

  • 16 Classes

Unlimited Student

$125

  • Unlimited Classes

Foundations

Intro

$299

  • 4 Classes

Standard Packages Memberships

All memberships require 30 day written cancellation notification

Members

Monday 9/26

Warmup:

2 Rounds, NFT:
Single-Leg Glute Bridge, 8 reps/leg
Standing Banded Reverse Fly, 8 reps
Leaning Wall Drill, 20 steps

Strength:

3 sets:
A1. Staggered-Stance Good Morning, 8 reps/leg
Rest :30
A2. Reverse DB Fly, 10 reps
Rest 1:00

Metcon:

Competition:

For Time:

800m Run
9 Hang Power Clean (135/95)
400m Run
15 Hang Power Clean (135/95)
200m Run
21Hang Power Clean (135/95)

Performance:

For Time:

800m Run
9 Hang Power Clean (95/65)
400m Run
15 Hang Power Clean (95/65)
200m Run
21 Hang Power Clean (95/65)

Fitness:

3 Rounds for Time:
500m Run
15 DB Hang Power Cleans (30/20)

*All Tracks Finisher: Max Effort Plank Hold for Time

Tuesday 9/27

Warmup:

2 Rounds, NFT:
Squat Therapy, 5 reps slow
Seated Banded Row, 10 reps
Roll to Candlestick, 8 reps

Strength:

A. Front Squat-
5 sets of 1 rep, building
OR
4 sets of 3 reps, building

Metcon:

Competition:

For Time:

100 Double Unders
-then-
30-25-20-15-10
WBs (20/14)
GHD Situps
-then-
100 Double Unders

Performance:

For Time:

75 Double Unders
-then-
30-25-20-15-10
WBs (20/14)
Abmat Situps
-then-
75 Double Unders

Fitness:

For Time:

100 Power Single Unders
-then-
30-25-20-15-10
WBs (16/12)
Abmat Situps
-then-
100 Power Single Unders

Wednesday 9/28

Warmup:

2 Rounds, NFT:
DB Pec Flys, 10 reps
Double KB Swing, 12 reps
Seated Single-arm DB Press, 8 reps/arm

Strength:

A. Bench Press-
5 sets of 1 rep, building
OR:
4 sets of 3 reps, building

Metcon:

Competition:

3 Rounds for Reps:

1:00 Assault Cals
1:00 Single-arm DB Split Snatch (50/35)
1:00 Row Cals
Rest 1:00

Performance:

3 Rounds for Reps:

1:00 Row Cals
1:00 KB Sumo Deadlift High Pull (70/53)
1:00 Assault Cals
Rest 1:00

Fitness:

12 min AMRAP:
15 Row Cals
21 KBS (53/35)
9 Burpees

Thursday 9/29

Mobility:
1 min T-spine Foam Rolling
1min/side Lat Foam Rolling
Bench/Box Shoulder Stretch 4x :15, :15 rest
2 min/leg Pigeon Pose

Warmup:

2 Rounds, NFT:
Wide-Grip Banded PVC Lat Pulldowns, 10 reps
Bench Dips, 8 reps
1 1/4 Airsquats, 10 reps

Metcon:

Competition:

"Mary"

AMRAP 20min:
5 HSPU
10 Pistols, alt.
15 Pullups

Performance:

"Cindy"

AMRAP 20min:
5 Pullups
10 Pushups
15 Airsquats

Fitness:

"Running Cindy"

AMRAP 20 min:

5 Ring Rows or Assisted Pullups
10 Pushups
15 Airsquats
200m Run

Friday 9/30

Warmup:

2 Rounds, NFT:
Superman Raises, 10 reps
Hollow Hang, :20
Good Morning Squats, 10 reps

Strength:

A, Deadlift-

5 sets of 1 rep, building
OR:
4 sets of 3 reps, building

Metcon:

Competition:

4 Rounds for Total Reps:

2:00 AMrep:
2 Thrusters (115/75)
2 Burpee Box Jumps (24/20)
4 Thrusters (115/75)
4 Burpee Box Jumps (24/20)
....And so on adding 2 reps per round

1:00 Rest

*Every 2:00 AMRAP begins where you left off during the last 2:00 AMRAP. For example, if you completed the 6 Thrusters and 2 Burpees BJs of the 6 in the first 2:00, after the 1:00 rest you would begin with the remaining 4 Burpee BJs before moving on to 8 reps of each movement.

Performance:

4 Rounds for Total Reps:

2:00 AMrep:
2 Thrusters (95/65)
2 Burpee Box Jumps (24/20)
4 Thrusters (95/65)
4 Burpee Box Jumps (24/20)
....And so on adding 2 reps per round

1:00 Rest

*Every 2:00 AMRAP begins where you left off during the last 2:00 AMRAP. For example, if you completed the 6 Thrusters and 2 Burpees BJs of the 6 in the first 2:00, after the 1:00 rest you would begin with the remaining 4 Burpee BJs before moving on to 8 reps of each movement.

Fitness:

12 min AMRAP:

2 DB Thrusters (25/15)
2 Burpee Box Jumps (20/16)
4 DB Thrusters (25/15)
4 Burpee Box Jumps (20/16)
6 DB Thrusters (25/15)
6 Burpee Box Jumps (20/16)
....And so on adding 2 reps per round.

Saturday 10/1

Team Class (Competition):

Teams of 4

A. In M/M and F/F pairs
10 min AMRAP:
12 Shoulder 2 OH (135/95)
50 Double Unders

*The men get a score of rounds and reps, and females have a separate score. Only one man and one woman can work at a time.

Rest 5 min:

B. For Time:
*Working in M/F Pairs, one pair is working on reps while one pair is in a hold. Reps of a movement can be partitioned between pairs any way.*

150 American KBS (70/53) *Non-working pair must both be in a HS Hold
75 C2B Pullups *Non-working pair must be holding a partner Deadlift Hold @ 315#*
150 Medball Situps (20#) *Non-working pair must both be in a squat, with one person holding medball off floor*

All Levels Class:

Performance:

Partner WOD, For Time:

500m Medball Run (20/14)
200 KBS (53/35) *Non-working partner must be in a plank hold*
50 Pullups *Non-working partner must be in a KB Squat Hold*
200 Double Unders
150 Medball Situps (20/14)
500m Medball Run (20/14)

Fitness:

Partner WOD, For Time:

500m Medball Run (16/12)
200 KBS (44/26) *Non-working partner must be in a plank hold*
50 Ring Rows *Non-working partner must be in a KB Squat Hold*
200 Power Single Unders
150 Medball Situps (60/12)
500m Medball Run (16/12)

Sunday 10/2

OPEN GYM 9am-10am















 

 

Contact

Thanks for visiting our website. Please call us at 415-290-2964 or submit the below form and someone will respond shortly. Karen and Andy Boone, Owners

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