CrossFit Novato


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,
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.

What Is CrossFit?


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


  • 8 Classes
  • Total

16 pack


  • 16 Classes
  • Total




  • 4 Classes

Standard Packages Memberships

Teachers/First Responders Memberships


Aerobic Endurance Program - Week 5

"Pacing Ghost"

A. Double Tabata Assault Bike for Cals
Rest 2min

Record total cals

B. 10 Rounds
:30 Row (cals) :30 Rest
:30 DU :30 Rest
:30 Burpees :30 Rest

Record set count you are able to Pace/Repeat

C. No Rest - Do Five More Rounds (15 Total)
Rest 2min

Record set count you you are able to Pace/Repeat

D. 4min to Run 400m then AMRAP Wall Balls (20/14)

Record total reps.

Sustainable. Repeatable. Paced.

Level 1 - Part A & B Only
Level 2 - Part A-C Only
Level 3 - Part A-D

Monday 7/27

4 sets:
A1. Split-stance Strict Press, 5 reps (alternate forward leg each set, 2 sets per leg)
Rest :30
A2. Russian Twist with Plate, 20 reps
Rest 1:00

B. 21-15-9
DB Jerk
*200m Run after each round

Competitor- DB (50/35)
Sport- DB (40/25), Kipping Pullups in thin band
Athlete- DB (30/20), Jumping Pullups or Ring Rows

Tuesday 7/28

5 Rounds for Time:
15 Deadlifts
20 Burpee over bar
30 Double Unders

Competitor- DL (205/155)
Sport- DL (185/135), 15 Double Under Attempts per Round
Athlete- DL (135/95), 60 Single Unders

Wednesday 7/29

3 sets:
A1. Single-arm KB Overhead Walking Lunge, 12 reps (6 reps on each arm)
Rest :30
A2. Strict Pullup (weighted), 5 reps
Rest 1:00

B. For Time:
30 cal Row
40 Situps
30 Pistols
40 Situps
30 Cal Row

Competitor- As written
Sport- Pistols with heal on plate or Pistols with foot on side of box
Athlete- Pistols with foot behind box or Pistols to a box/bench

Thursday 7/30

3 sets:
A1. Pause Bench Press (3-count at chest), 2 reps building
Rest :30
A2. Side-Plank Hold, :20 per side
Rest 1:00

B. EMOM for 15 min:
4 Toes to Bar
6 Slamballs

*If you fail to complete the reps within a minute, the workout then becomes an AMRAP. Record how many rounds completed on the minute and how many rounds completed total.

Competitor- Slamball (50/30)
Sport- HSPU to 1 abmat, Slamball (40/20)
Athlete- Pike Pushups on box or toes, Slamball (20/16)

Friday 7/31

A. "Grace"
30 Clean and Jerks for Time

Competitor- 135/95
Sport- 115/75
Athlete- 95/65

Rest 10 min

B. 3 Rounds for Time:
14 Box Jump Overs
7 Cals Assault

Competitor- BJO (24/20)
Sport- BJO (20/16)
Athlete- BJO (16/12)

Saturday 8/1


Teams of 3:

3 Rounds For Time:
500m Run w/ medball (20#)
75 Partner Wallballs (20/14)
50 Ring Pushups

*Partner Wallballs are done laterally, with one person doing one rep and throwing the wallball up laterally to touch the wall above the line then fall down to their partner who catches it and does rep 2 the same way.


10 Rounds for Time (25 min timecap):
10 Wallballs
10 RIng Pushups
100m Run

Competitor- WB (20/14)
Sport- WB (16/12), Standard Pushups
Athlete- WB (14/10), Knee-assisted Pushups

Sunday 8/2

EMOM for 30 min:
min 1: 3 Muscle Ups
min 2: 10 GHD Situps
min 3: 15 KBS
min 4: Row 150m
min 5: 20 Double Unders

Competitor- KBS (70/53)
Sport- Jumping Muscle Ups, 10 Weighted Situps (20#), KBS (62/44), 8 DU attempts
Athlete- 5 Strict Pullups, 10 Weighted Situps (15#), KBS (53/35), 30 Single Unders



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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