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.

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

$120

  • 8 Classes
  • Total

16 pack

$240

  • 16 Classes
  • Total

Foundations

Intro

$299

  • 4 Classes

Standard Packages Memberships

Teachers/First Responders Memberships

Members

Aerobic Endurance Program

Level 1 = 38min total (30min work + 8min rest)
Level 2 = 48min total (about 34-36 min work + 14-12min rest)
Level 3 = 63min total (about 43min work + 20min rest)

Level

A. Performed @ 50-60%
8min EMOM (2x through)
1st min - 100m Run
2nd min - 10/8 Cal Row
3rd min - 8/6 Assault
4th min - 30 DU or singles
Rest 2min
B. Performed @ sustainable pace 70-80%
10min AMRAP
200m Run
40 DU or singles
Rest 4min
10min AMRAP
10/8 Cal Assualt
8 Renegade Rows (25/15)
Rest 4min
10min AMRAP Ladder (increasing by 5's)
5 Cal Row
5 Squats
5 KBS (53/35)
C. Performed @ 85-90%
Rest 3min
2min Max DU -rest 1min
2min Max Burpees - rest 1min
2min Max Cal Row
Rest 3min
D. Performed @ 100%
1min Max DU - rest 1min
1min Max Burpees - rest 1min
1min Max Cal Row

Monday 6/29

A. 1 rep Back Squat every :15 for 1 min. Bar must remain racked on the back during the full minute. 3 sets, building. Rest 2-3 min between sets

B. 3 sets for Rounds + Reps:
4 min AMRAP:
6 DB Sprawl Step-Up and Over
8 Toes to Bar
100m Run
Rest 1:00 between sets

Competitor- DB (40/30)
Sport- DB (35/25)
Athlete- DB (25/15)

Tuesday 6/30

4 sets:
A1. Snatch-Grip Push Press, 2 reps building
Rest :30
A2. Superman Hold, :20
Rest 1:00

B. 4 Rounds for Time:
15 Cal Row
3 Wallwalks
:30 Chin Over Bar Hold
:30 Hollow Rock

Competitor- Belly to the wall on wallwalks
Sport and Athlete- Wallwalks as far as is comfortable

Wednesday 7/1

A. Sumo Deadlift, 3 sets of 8 reps building
Rest 2-3min between sets

B. For Time:
100m Suitcase Carry (use KB)
50 Box Jumps w/ step down
75 KBS
100 Situps
100m Suitcase Carry (use KB)

Competitor- KBS (70/53), Box (24/20)
Sport- KBS (62/44), Box (20/16)
Athlete- KBS (53/35), Box (16/12)

Thursday 7/2

A. 12 min to build to a heavy single Thruster

B. "Fran"
21-15-9
Thruster
Pullup

Competitor- Thruster (95/65)
Sport- Thruster (75/55), Thin band kipping pullups
Athlete- Thruster (65/45), Jumping Chest to Bar Pullups

Friday 7/3

A. Bench Press, 5-3-1-5-3-1
Rest 1:30 between sets

B. 3 sets for reps:

1:00 Slamballs
1:00 HSPU
1:00 Assault Bike (cals)
Rest 1:00

Competitor- Slamballs (50/30)
Sport- Slamballs (40/20), HSPU to 1 abmat or combination of Negatives and Pike Pushups
Athlete- Slamballs (20/14), Pike Pushups (on floor or on box)

Saturday 7/4

Partner AMRAP

AMRAP 20 min:
12 Bar Facing Burpees
10 Deadlifts (135/95)
8 Hang Power Cleans (135/95)
200m run

*Only one athlete works at a time. Athlete must complete an entire round before tagging their teammate to start the next round. Score is total number of rounds completed between the two teammates.

ALL LEVELS:

20 min AMRAP:
15 Bar-facing Burpees
12 Deadlift
9 Hang Power Clean
400m Run

Competitor- DL + HPC (135/95)
Sport- DL + HPC (115/75)
Athlete- DL + HPC (95/65)

INTRO TO CROSSFIT:

20 min AMRAP:
15 Burpee box jumps
12 KB Sumo Deadlift
9 Hang Power Cleans
400m run

Sunday 7/5

AMRAP 10 min:
3 Front Squat
10 Pushups
20 Double Unders

Rest 2min

AMRAP 10 min:
10 Wallballs
10 Knees to Elbows
100' bear crawl

Competitor- FS (155/115), WB (20/14)
Sport- FS (95/65), 10 Double Under Attempts per round, WB (16/12)
Athlete- FS (75/55), 50 Single Unders per round, WB (14/10),
















 

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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