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 7/28

A1. Strict Press-
65%x5x2
70%x5
75%x5
Rest :45
A2. L-sit :20 Hold, 4 sets
Rest 1:00

B. 30-25-20-15-10
Unbroken KBS (53/35)
*After each set, complete a100' bear crawl

Intro To CrossFit:

4 sets:
A1. Strict Press 5 reps
Rest :45
A2. L-sit :10-:20 hold
Rest 1:00

B. 25-20-15-10-5
KBS
*100' bear crawl after each round

Tuesday 7/29

A. Back Squat-
65%x5x2
70%x5
75%x5

B. 5 sets for splits:
3 strict pullups (weighted if appropriate)
7 lateral box jump overs (24/20)
9 burpees AFAP
Rest 1:00 between rounds

Intro To CrossFit:

A. Back Squat- 5 reps, 4 sets

B. 5 sets for splits:
5 jumping pullups (or 3 strict)
7 box jumps
9 burpees AFAP
Rest 1:00 between rounds

Wednesday 7/30

A. Snatch high pull + Squat Snatch, 12 mins to build to a heavy single in this complex

B. 3 sets for reps:
:40 KB snatch (from floor) (53/35)
:20 Rest
:40 T2B
:20 Rest
:40 DUs
:20 Rest
:40 Row Sprint
:20 Rest

Intro To CrossFit:

A. Hang Power Snatch Review
B. Hang Squat Snatch practice
C. 3 sets for reps:
1:00 DB snatch
1:00 Jumprope
1:00 Rowing for cals
1:00 Rest

Thursday 7/31

A. 10 min to practice kicking into a handstand and free-standing handstands

B. AMRAP 20 mins:
:30 HS Hold
20 situps
:10 Chin over bar hold
400m run

Intro To CrossFit:

A. Handstand skills and drills

B. 15 min AMRAP:
:15 HS hold
20 situps
:10 Chin over bar hold
300m run

Friday 8/1

4 sets:
A1. Thruster- 3 reps
Rest :100
A2. :30 Hollow Rock
Rest 1:00

B. "Grace"
30 Clean and Jerks for Time (135/95)

Intro To CrossFit:

3 sets:
A1. Front Squats 3 reps
Rest :30
A2. Hollow Hold/rock :20
Rest 1:00

B. Hang Power Clean Review

C. EMOM for 6 min:
3 Hang Power Clean
10 box jumps

Saturday 8/2

For Time:
20 pullups
40 walking lunges
20 Knees to Elbow
40 box jumps (24/20)
20 ring dips
40 KBS (53/35)

*Every minute on the minute starting at 1:00, perform 3 burpees before continuing to work.

Intro To CrossFit:

For Time:
20 Pushups
30 Walking Lunges
40 J. Pullups
50 wallballs

*Every minute on the minute starting at 1:00, perform 3 burpees before continuing to work.

Sunday 8/3

3 Rounds For Time:
250m row
7 Front Squats (135/95)
2 Rope Climbs
250m row
Rest 1:00 between rounds


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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