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

Flexible Memberships

Flex Card

$350

  • 16 Classes
  • Total

Custom 3-Day

$150 /month

  • 144 classes
  • over 12 months

Custom 2-Day

$110 /month

  • 64 classes
  • over 8 months

Student

$100 /month

  • Unlimited weekly classes
  • on a month-to-month basis

Schedules | WODs


Monday 9/29

4 Sets:
A1. Bulgarian Split Squats Rear Rack, 5 reps per leg
Rest :30
A2. Weighted Strict Pullup, 5 reps
Rest 1:30

B. Partner Boat Race
For Time:
6 x 200m run
6 x 300m row
*Partners alternate, each partner completing 3 sets per movement.

Intro To CrossFit:

4 Sets:
A1. Push Press, 3 reps
Rest :30
A2. Weighted Step Ups, 10 reps
Rest 1:00

B. AMRAP 10 min:
5 pushups
10 box jumps
15 situps

Tuesday 9/30

A. Split Jerk - 15 min to build to a 1RM

B. 3 min AMRep KB Push Press (35/25)
*Every min on the min, including min 0:00, complete 5 burpees before continuing

Rest 2 min

3 min AMRep Box Jump Overs (24/20)
*Every min on the min, including min 0:00, perform 5 T2B before continuing

Intro To CrossFit:

A. Back Squat, 3 reps EMOM for 10 min

B. 10-9-8-7-6-5-4-3-2-1
Walking Lunges
KBS
*100m run after each set

Wednesday 10/1

For Time:
800m run
-then-
3 rounds:
7 HSPU
15 Situps
-then-
400m run
-then-
3 Rounds:
3 Renegade Rows (30/20)
100' walking lunge
-then-
200m run

Intro To CrossFit:

3 sets:
A1. Sumo Deadlift, 3 reps
Rest :30
A2. Handstand Hold, :10-:30
Rest 1:00

B. 4 sets each for time:
10 kettlebell SDHP
5 pushups
50 single unders
Rest 1:00 between sets

Thursday 10/2

A. Segmented Snatch Deadlift
2@65%, 2@75%, 2@80%, 2@85%, 2@ Heavy

B. "Open 11.1"
AMRAP 10 min:
30 Double Unders
15 P. Snatch (75/55)

Intro To CrossFit:

4 sets:
A1. Shoulder Press, 3 reps
Rest :30
A2. Hollow Hold :20
Rest 1:00

B. For Time:
50 Wallballs
25 Toes to Bar
1000m row

Friday 10/3

5 sets for Load:
3 TnG Clusters
5 weighted dips
100m prowler push or sled drag
**Rest as needed between movements and rounds. Record weights for each round/movement.

Intro To CrossFit:

4 sets:
A1. Front Squats, 3 reps
Rest :30
A2. Ring Rows, 8 reps
Rest 1:00

B. AMRep in 8 min:
1 Thruster
1 Burpee over bar
then
2 Thrusters
2 Burpees over bar
then
3 of each and so on for 8 min.

Saturday 10/4

EMOM 30 min:
6 Wallballs (20/14)
4 burpees
2 pullups

Intro To CrossFit:

A. Hang Power Snatch Instruction and Practice

B. 15 min AMRAP:
5 HPS
10 Jumping Pullups
200m run

Sunday 10/5

STRONGMAN SUNDAY


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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