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 8/22

Warmup:

2 Rounds, NFT:
Banded Good Mornings, 10 reps
Hollow Rock :20
Single-Leg Box Jumps, 5 reps/leg

Strength:

3 sets:
A1. Single-leg RDL with Barbell, 6 reps/leg
Rest :30
A2. Strict Toes to Bar, 10 reps
Rest 1:00

Metcon:

Competition:

2 Rounds for TIme:

7 Power Snatch (135/95)
30 GHD Situps
7 Power Snatch (135/95)
30 Box Jumps (24/20)

Performance:

2 Rounds for Time:
25 Situps
30 KBS (70/53)
25 Situps
30 Box Jumps (24/20)

Fitness:

2 Rounds for Time:
20 KBS (53/35)
25 Situps
20 KBS (53/35)
25 Situps
20 Box Jumps (20/16)

Tuesday 8/23

Warmup:

2 Rounds, NFT:
Single-arm banded Row, Rotate and Press, 5 reps/arm
Side-Plank Hold, :15/side
Agility Ladder, 2 lengths

Strength:

A. Shoulder Press-
3 sets of 5 reps @ 72.5% of 1RM,
4th set is ME-3 @ 72.5% of 1RM. Record number of reps performed

Metcon:

Competition:

Every 3 min for 15 min:

Run 300m
4 Bar Muscle-ups

*Record split times

Performance:

Every 3 min for 15 min:

Run 200m
7 Pullups
7 Pushups

*Record split times

Fitness:

15 min AMRAP:

10 Bench Dips
10 Ring Rows
Run 400m

Wednesday 8/24

Warmup:

2 Rounds for Time:
Goblet Reverse Lunges, 10 reps alt.
Double-Knee Tuck in plank, 8 reps
Superman Raises, 8 reps

Strength:

A. Back Squat-
3 sets of 5 reps @ 72.5% of 1RM,
4th set is ME-3 @ 72.5% of 1RM. Record number of reps performed

Metcon:

Competition:

3 Rounds for Time:

12 Double KB OH Walking Lunges (53/35)
15 Burpees
12 Assault Cals

Performance:

3 Rounds for Time:

12 Assault Cals
15 Burpees
16 OH Plate Walking Lunges (45/25)

Fitness:

3 Rounds for Time:

300m Row
15 Burpees
12 OH Plate Walking Lunges (25/15)

Thursday 8/25

Mobility:
-2 min/leg Coach Stretch
-Banded Calf ROM mobility
-T-Spine Roll on Foam Roller

Warmup:

2 Rounds, NFT:
Depth-Jump to Long Jump, 5 reps
DB Bent-Over Row, 10 reps
Lying Leg Raises, 10 reps

Metcon:

Competition:

25 min AMRAP:

1K Row
15 DB Hang Squat Cleans (40/30)
20 V-Ups

Performance:

25 min AMRAP:

750m Row
18 DB Hang Squat Cleans (35/25)
20 V-Ups

Fitness:

25 min AMRAP:

30/25 Assault Cals
15 V-Ups
18 DB Hang Squat Cleans (25/15)

Friday 8/26

Warmup:

2 rounds, NFT:
Serratus Slides with Foam Roller, 5 reps slow
Lying Banded Pec Fly, 10 reps
Hollow Rock, 20 reps (forward and back = one rep)

Strength:

3 sets:
A1. DB Bench Press, 12 reps
Rest :30
A2. Bar Row with Supine Grip, 10 reps
Rest 1:00

Metcon:

Competition:

3 sets for Reps:

:45 Push Press (105/75)
:15 Rest
:45 Hollow Roll to Kick into Handstand
:15 Rest
:45 Double Unders
1:15 Rest

Performance:

3 sets for Reps:

:45 Double Unders
:15 Rest
:45 Roll to Candlestick
:15 Rest
:45 Push Press (95/65)
1:15 Rest

Fitness:

3 sets for Reps:

:45 Mtn. Climber
:15 Rest
:45 Double Unders or Power Single Unders
:15 Rest
:45 Pushups
1:15 Rest

Saturday 8/27

Team Class (Competition):

Teams of 4

*The following work will be done in pairs. Pairs ideally will be M/F, and will wave through.

For Time:

-40 Deadlifts (205/155) *Partner holds DL
-40 HSPU *Partner Holds Handstand
- 40 Back Squats (155/105) *Partner has barbell Rear-Racked.
-40 Burpees Over Partner
-500m Run together

All Levels Class:

Performance:

5 Rounds for TIme:

400m Run
10 Front Squats (135/95)
12 Deadlifts (135/95)
10 Burpees Over Bar

Fitness:

5 Rounds for TIme:

400m Run
12 WBs (20/14)
12 KB Sumo Deadlifts (70/53)
10 Burpees

Sunday 8/28

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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