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

Monday 1/26

4 sets:
A1. Shoulder Press- 3 reps + :15 hold at top of 3rd rep
Rest :30
A2. Weighted Good Mornings, 8 reps
Rest 1:00

B. 3 sets for Reps:
1:00 ME Pullups
:15 Rest
1:00 ME KBS
:15 Rest
1:00 ME Pushups
:30 Rest

Competitor- Kipping Pullups, KBS (70/53)
Sport- Kipping or Strict Pullups, KBS (53/35), Pushups Rx
Athlete- Banded Strict Pullups, KBS (35/26), Leg assisted Pushup

Mobility/Stretching:
A1. Trap Smash with barbell (can also use ball against a doorway) 1:00 per arm
A2. Quad Foam Rolling, 2:00 per leg
A3. Banded Shoulder lat stretch, 1:00 per arm
A4. Calf Foam Rolling, 1:00 per leg

Intro To CrossFit:

4 sets:
A1. Shoulder Press- 3 reps + :15 hold at top of 3rd rep
Rest :30
A2. Single-leg Romanian Deadlifts, 5 reps/leg
Rest 1:00

B. 3 sets for Reps:
1:00 ME Ring Rows
:15 Rest
1:00 ME KBS
:15 Rest
1:00 ME Pushups
:30 Rest

Tuesday 1/27

A1. Back Squat Waveload, 5-3-1-5-3-1
A2. GHD Situp or Weighted Situp, 10 reps x 6 sets
Rest as needed

B. 4 Rounds for Time:
Row 20 cals
15 Wallballs
1 Rope Climb

Competitor- WB (20/14), Rope Climb Rx
Sport- WB (16/12), Rope Climb Rx or 1/2 way climb
Athlete- WB (14/10), Rope Lower/Raise

Mobility/Stretching:
A1.Seated Pike Stretch, 1:00 x 2 sets with 1:00 rest in between
A2.Lax ball hip smash, 1:00 per side
A3. Foam Roller Lat Smash, 1:00 per side
A4. Olympic Wall Squat 2:00
A5. Wrist stretch/ forearm stretches, 1:00 palms to floor then 1:00 back of hands to floor

Intro To CrossFit:

4 sets
A1. Back Squat , 5 reps
Rest :30
A2. Weighted Situp, 12 reps
1:00 Rest

B. 4 Rounds for Time:
Row 15 cals
15 Wallballs
1 Rope Climb/ 1 Rope Lower/Raise

Wednesday 1/28

A. 15 min to build to a heavy single of the complex:
1 Clean + 1 Hang Clean + 1 Jerk

B. 3 sets, each for rounds + reps:
3min AMRAP:
5 Hang Power Clean
20 Double Unders
100m Run

Rest 1 min between sets

Competitor- HPC (155/115)
Sport- HPC (135/95), DUs Rx or 10 DU attempts
Athlete- HPC (95/65), 50 single Unders

Mobility/Stretching:
A1. Abductor foam Roll on floor or box, 2:00 per leg
A2. Child's Pose Stretch, 1:00
A3. Calf Stretch, :30 per leg
A4. Pancake Split Stretch, 1:00 x 2 sets with 1:00 rest in between
A5. Forearm Lax smash, 1:00 per arm

Intro To CrossFit:

A.Hang Power Clean Instruction/Practice
B. Double Under Instruction/Practice

C. 3 sets, each for rounds + reps:
3min AMRAP:
5 Hang Squat Clean
10 Double Unders or 30 single Unders
100m Run

Rest 1 min between sets

Thursday 1/29

CrossFit Games Open 12.3
18 min AMRAP:
15 Box Jumps
12 Push Press
9 Toes to Bar

Competitor- BJ (24/20), PP (115/75)
Sport- BJ (20/16), PP (95/65), T2B Rx or Knees to Elbow
Athlete- BJ (16/12), PP (65/45), K2E or Knees to Chest

Mobility/Stretching:
A1.Hamstring Smash with ball on box, 2:00 per leg
A2. Couch Stretch, 2:00 per leg
A3. Banded Shoulder lat stretch, 1:00 per arm

Intro To CrossFit:

A. Push Press Review

B. CrossFit Games Open 12.3
18 min AMRAP:
15 Box Jumps
12 Push Press
9 Toes to Bar

Friday 1/30

"Nancy"
5 Rounds for Time:
400m Run
15 OHS

Competitor- OHS (95/65)
Sport- OHS (75/55)
Athlete- OHS (65/35)

Mobility/Stretching:
A1. Pec/Bicep/forearm smash with barbell, 2:00 per arm
A2. Quad Foam Rolling, 2:00 per leg
A3. Banded Shoulder External Rotation stretch, 1:00 per arm
A4. Banded Shoulder Internal Rotation stretch, 1:00 per arm

Intro To CrossFit:

4 sets:
A1. Overhead Squat, 3 reps
Rest :30
A2. Hollow Hold on hands and toes, :15-:30
Rest 1:00

B. 3 Rounds for Time:
400m Run
15 OHS

Saturday 1/31

TEAM CROSSFIT:

Teams of 4:
For Time:
50 Synchronized Deadlifts (185/135)
20 Chest to bar Pullups
50 Burpee Box Jump Overs
40 Synchronized Deadlifts (185/135)
30 Chest to Bar Pullups
40 Burpee Box Jump Overs
30 Synchronized Deadlifts (185/135)
40 Chest to Bar Pullups
30 Burpee Box Jump Overs
20 Synchronized Deadlifts (185/135)
50 Chest to Bar Pullups
20 Burpee Box Jump Overs

*Synchronized deadlifts mean two barbells must be performing the lift, one barbell cannot go ahead in rep count from the second barbell. All other movements, 1 athlete works at a time. Teammates may alternate as they see fit.

ALL LEVELS:

4 sets:
A1. Sumo Deadlift, 2 reps building
Rest :30
A2. Strict Pullup, 5 reps
Rest 1:00

B. For Time:
20 Burpee Box Jump
15 SDHP
20 Burpee Box Jump
15 Chest to Bar Pullups
20 Burpee Box Jump
15 SDHP

Competitor- BBJ (24/20), SDHP (70/53)
Sport- BBJ (20/16), SDHP (62/44), Kipping Pullups
Athlete- BBJ (16/12), SDHP (53/35), Jumping Chest to Bar Pullups

Mobility/Stretching:
A1. Downward Dog to Cobra, Back and Forth for 1:00
A2. Pancake Stretch, 1:00
A3. Box Shoulder Stretch, :30 x 4 sets
A4. Calf Foam Rolling, 1:00 per leg
A5. Psoas Smash with Lax and KB, 1:00 per side
A6. Trap Smash with Barbell or Lax ball in doorway, 1:00 per side

Intro To CrossFit:

4 sets:
A1. Sumo Deadlift, 3 reps building
Rest :30
A2. Strict Pullup, 5 reps
Rest 1:00

B. For Time:
20 Burpee Box Jump
15 SDHP with KB
20 Burpee Box Jump
15 Jumping Pullups
20 Burpee Box Jump
15 SDHP with KB

Sunday 2/1

Partner WOD
For Time:
4K Row (partners must alternate every 500m)
-then-
4 Rounds:
30 KBS
10 Partner Over-Unders
40 Single-arm KB Front Rack Walking Lunges (same KB as KBS)

Competitor- KBS and Lunges (70/53)
Sport- KBS and Lunges (53/35)
Athlete- KBS and Lunges (44/26)

Mobility/Stretching:
10 min of some kind of Yoga
















 

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

Your Name (required)

Your Email (required)

Subject

Your Message