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 8/25

AMRAP 30 min:
20 Walking Lunges
5 Wallwalks
20 KBS (53/35)
5 Muscle-Ups

Intro To CrossFit:

AMRAP 20 min:
12 Walking lunges
2 Wallwalks
12 KBS
4 strict pullups
4 dips

Tuesday 8/26

4 Sets:
A1. OverHead Squat, 3 reps
Rest :30
A2. Strict Toes to Bar, 5 reps
Rest 1:00

B. Partner WOD:
With a 15min running clock
Run 1,800m (one person runs at a time, run can be split up any way)
-then-
AMRAP in remaining time:
50 Double Unders
30 Wallball Situps (14/10)

Intro To CrossFit:

4 Sets:
A1. OHS, 5 reps
Rest :30
A2. V-Ups, 5 reps
Rest 1:00

B. Partner WOD:
With a 15min running clock:
8x200m run (partners alternate every 200m until 8 runs are completed)
-then-
AMRAP in remaining time:
100 single unders
20 wallball situps (10/8or6)

Wednesday 8/27

4 Sets:
A1. Deadlift, 2 reps heavy
Rest :30
A2. DB External Rotations, 10 reps per arm
Rest 1:30

B. For Reps:
1:00 ME Row for Cals
1:00 Rest
1:00 ME box jumps (24/20)
1:00 Rest
2:00 ME Row for Cals
1:00 Rest
2:00 ME Burpee box jump-overs (24/20)

Intro To CrossFit:

4 Sets:
A1. Deadlift, 3 reps
Rest :30
A2. DB External Rotations, 10 reps per arm
Rest 1:00

B. For Reps:
1:00 ME Row for Cals
1:00 Rest
1:00 ME box jumps (24/20)
1:00 Rest
2:00 ME Row for Cals
1:00 Rest
2:00 ME Burpee box jump-overs (24/20)

Thursday 8/28

A. Hang Squat Clean- 15 min to build to a heavy single

B. 3 Sets:
AMRAP 3 min:
3 Power Clean (135/95)
6 Push ups
9 Jump-Touches to a target 2' above reach
Rest 1:00 between sets

Intro To CrossFit:

A. Hang Power Clean instruction and practice
B. Hang Squat Clean instruction and practice

C. 3 Sets:
AMRAP 3 min:
5 hang power cleans
6 pushups
9 Vertical Jumps to 1' target above reach

Friday 8/29

4 sets:
A1. Shoulder Press, 3 reps fast with a 10-sec pause at the top of the third rep
Rest :30
A2. Weighted Pistol, 3 reps per leg
Rest 1:30

B. 4 Rounds for Time:
8 KB Push Press (35/26)
:30 Hollow Rock
10 pullups

Intro to CrossFit:

4 Sets:
A1. Shoulder Press, 3 reps
Rest :30
A2. Weighted Step-Ups, 10 reps alternating
Rest 1:30

B. 4 Rounds for Time:
8 DB push press
:30 Hollow Hold
10 Jumping Pullups

Saturday 8/30

Partner WOD:
With a running clock
A. At 0:00 perform 75 Backsquats (135/95) for Time

B. At 10:00, 6 Rounds for Time:
100m run
1 Rope Climb
*Rounds and/or reps can be partitioned between partners any way
C. At 20:00, 2K row for time
*Can be partitioned between partners any way

Intro To CrossFit:

Partner WODs:
A. 100 airsquats for Time

B. 6 Rounds for Time:
100m run
10 jumping pullups
15 situps
*Partners alternate movements
C. 1,500m row for time
*Partners alternate every 250m

Sunday 8/31

A. EMOM for 10 min:
Snatch + Hang Snatch

B. 4 Rounds for Time:
7 KB Snatch R (53/35)
20 Double Unders
7 KB Snatch L (53/35)
100' bear crawl


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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