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 3/2

4 sets:
A1. Front Squat- 3 reps, Across
Rest :30
A2. Hollow Rock :30
Rest 1:00

B. On the Minute (OTM) for 12 min:
8 Wallballs
6 Hand Release, Target Burpees

Competitor- WB (20/14), Target 6" above reach
Sport- WB (16/12), Target 6" above reach
Athlete- WB (14/10), Target 4" above reach

Intro to CrossFit:
4 sets:
A1. Front Squat- 3 reps, building
Rest :30
A2. Hollow Hold:30
Rest 1:00

B. On the Minute (OTM) for 12 min:
6 Wallballs
4 Hand Release, Target Burpees

Tuesday 3/3

A. Sumo Deadlift, 5 sets of 3 reps, building

B. 3 Rounds for Time:
Row 500m
30 KBS
15 Chest to Bar Pullups

Competitor- KBS (70/53)
Sport- KBS (53/35), Standard Kipping Pullups
Athlete- KBS (35/26), Jumping Chest to Bar Pullups

Intro To CrossFit:

4 sets:
A1. Sumo Deadlift, 3 reps
Rest :30
A2. Ring Rows, 8 reps

B. 3 Rounds for Time:
Row 500m
20 KBS
10 Jumping Pullups

Wednesday 3/4

4 sets:
A1. Bench Press, 5 reps Across
Rest :30
A2. Barbell Glute Bridge, 10 reps
Rest 1:00

B. 21-15-9
HSPU
GHD Situps

*50 Double Unders after each set

Competitor- As written
Sport- HSPU to 1 abmat or negatives to 1 abmat, Weighted Situps (20/15)
Athlete- Pike Pushups, Weighted Situps (15/10)

Intro To CrossFit:

4 sets:
A1. Bench Press, 5 reps
Rest :30
A2. Barbell Glute Bridge, 10 reps
Rest 1:00

B. 21-15-9
Pushups
Weighted Situps

*50 Double Unders or 100 singles after each set

Thursday 3/5

A. 20 Turkish Get-Ups for Quality

B. 4 Rounds for Time:
15 Box Jumps
20 Slamballs
400m Run

Competitor- BJ (24/20), Slamball (40/30)
Sport- BJ (20/16), Slamball (20#)
Athlete- BJ (16/), Slamball (14/12)

Intro to CrossFit:

A. Introduction to Turkish Get-Ups/Practice

B.3-4 Rounds for Time:
15 Box Jumps
15 Slamballs
400m Run

Friday 3/6

ALL CLASSES:

OPEN WOD 15.2: TBA on Thursday Night on games.crossfit.com

Saturday 3/7

OPEN WOD 15.2: TBA on Thursday Night on games.crossfit.com

*HEATS WILL BE RUN FROM 7:30am UNTIL 10AM.

Sunday 3/8

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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