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 4/21

A. Find your 1RM Back Squat

B. Tabata Mashup:
- Wallball (20/14)
- Double-Unders

Intro to CrossFit:

3 sets:
A1. Deadlift 5 reps
A2. Handstand Hold

B. 10 min AMRAP:
10 sit-ups
12 jumping pullups
50 singles

Tuesday 4/22

A. Find your 1RM Shoulder Press

B. 10 min AMRAP:
250m row
12 pullups
20 Kettlebell Swings (53/35)

Intro to CrossFit:

3 sets:
A1. Push press 5 reps
A2. Hollow Hold/Rock :15

B. 3 Rounds For Time:
400m run
10 push-ups
12 walking lunges

Wednesday 4/23

A. Find your 1RM Deadlift

B. 3 Rounds for Time:
300m run
15 DB push press (40/25)
50' bear crawl

Intro To CrossFit:

A. Front Squats 3 sets of 5 reps

B. 3 sets for reps:
1:00 Thrusters
1:00 KBS
1:00 burpees
2:00 rest

Thursday 4/24

A. Find your 1RM Power Clean

B. 12 min EMOM:
1st min: 15 slam balls 20#
2nd min: 10 toes to bar

Friday 4/25

A. Find your 1RM Bench Press

B. 8 min ladder:
Snatch (95/65)
Burpees over bar
*workout begins with 1 snatch and 1 burpee, then 2 snatch and 2 burpee, and so on adding one rep each round. Record total number of reps.

Saturday 4/26

Partner WOD

12 min to complete:
1 mi run then AMRep thruster (95/65)
Then, 8 min to complete:
1,000m run then AMRep WB Sit-ups
Then, 4 min to complete:
400m run then AMRep OH walking lunges (45/25)

* the runs are done together. Once both partners make it back in, then the AMRep begins with the remaining time. during the AMRep, only one partner may be working at a time (except the WB sit-ups, which will be done passing the ball back and forth).

Intro to CrossFit:
A. Back squat 3 sets of 5 reps

B. Shoulder Press 3 sets of 5 reps

C. 3-4 Rounds For Time:
5 pullups
50' bear crawl
100m farmer carry

Sunday 4/27

5 rounds:
1 min rowing for cals
Rest :15
:30 HSPU
Rest :15
:30 airsquats
Rest :30

* record total calories rowed, total reps of the HSPU and total reps of Airsquats.


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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