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 9/15

4 sets:
A1. OverHead Stability Walk with bands and KBs 100'
Rest :30
A2. 3 Windshield wipers
Rest 1:00

B. Every 3 min for 4 sets:
20 cal Row Sprint
25 Unbroken KBS (53/35)

Intro To CrossFit:

4 sets:
A1. OverHead Stability Walk with bands and KBs 100'
Rest :30
A2. 3 Windshield wipers
Rest 1:00

B. Every 2 min for 6 sets:
10 cal Row Sprint
15 Unbroken KBS (53/35)

Tuesday 9/16

A. Every Min On The Min for 12 min:
2 reps BackSquats @80%

B. 100 Wallballs for Time
*Every time you break, 5 burpee penalty

Intro To CrossFit:

A. Every Min On The Min for 12 min:
3 reps Back Squats

B. 10 Rounds for Time:
10 wallballs
3 burpees

Wednesday 9/17

For Time:
21 Deadlifts (205/155)
5 Rope Climbs
400m run
15 Deadlifts (205/155)
3 Rope Climbs
400m run
9 Deadlifts (205/155)
1 Rope Climbs
400m run

Intro To CrossFit:

A. Deadlift Instruction and practice, load to a medium weight

B. For Time:
21 Deadlifts
5 rope body lower-raises
300m run
15 Deadlifts
5 rope body lower-raises
300m run
9 Deadlifts
5 rope body lower-raises
300m run

Thursday 9/18

A. Shoulder Press
5-3-1-5-3-1

B. 15 min AMRAP: Death By High Box Jump/HSPU
On the first min, perform 1 High Box Jump (34/30) and 1 HSPU. On the second min, perform 2 reps of each movement. On the third min, 3 reps of each movement. Score is the last round you complete fully. Once you fail, on the next min go back to 1 rep of each movement and start again until 15 min is up.

Intro to CrossFit:

A. Shoulder Press
5-3-1-5-3-1

B. 15 min AMRAP: Death By Box Jump/HSPU
On the first min, perform 1 rep Box Jump and 1 HSPU (or modified HSPU). On the second min, perform 2 reps of each movement. On the third min, 3 reps of each movement. Score is the last round you complete fully. Once you fail, on the next min go back to 1 rep of each movement and start again until 15 min is up.

Friday 9/19

A. Snatch Balance 3-2-2-1-1-1

B. 5 sets for Load and Cals:
3 Touch n Go Snatch (pick load)
:30 Airdyne or Assault Bike sprint for cals
Rest/walk as needed between sets

Intro To CrossFit:

A. OHS 3-3-3-3-3

B. Hang Power Snatch Review

C. 5 Rounds for cals:
5 hang power snatch
:30 AD or Assault bike sprint for cals
Rest 1:00 between rounds

Saturday 9/20

Partner WOD:

For Time:

50 Curtis P Complex (95/65) {1 rep= P. Clean + Lunge R + Lunge L + push press}
-then-
3 Rounds:
20 pullups
30 medball situps
-then-
25 Curtis P Complex (95/65)

Intro To CrossFit:

A. Curtis P Instruction: Hang Power Clean + Lunge R + Lunge L + Push Press

B. For Time:

10 reps Curtis P Complex
-then-
3 Rounds of:
15 jumping pullups
20 situps
-then
10 reps Curtis P Complex

Sunday 9/21

Strongman Sunday- Farmer Carries


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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