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 4/20

A. Bench Press Week 2:
W1- 35% x 10
W2- 55% x 8
W3- 65% x 6
S1- 75% x 5
S2- 78% x 5
S3- 80% x 5

B. 3 sets:

3 min AMRAP:
7 Burpee Pullup
100m Run

Rest 1:00 between sets.

Competitor- Burpee w/ Kipping Pullup
Sport- Burpee w/ Jumping Chest to Bar
Athlete- Burpee w/ Jumping Pullup

Intro to CrossFit:

A. Bench Press-
5 sets of 5 reps, building

B. 3 sets:

3 min AMRAP:
7 Burpee Jumping Pullup
100m Run

Rest 1:00 between sets.

Tuesday 4/21

A. Back Squat Week 2-
W1- 35% x 10
W2- 55% x 8
W3- 65% x 6
S1- 75% x 5
S2- 78% x 5
S3- 80% x 5

B. 3 Rounds for Time:
30 KBS
25 "Double-Touch" Airsquats
20 GHD Situps

Competitor- KBS (70/53), GHD Situps
Sport- KBS (53/35), Weighted Situps (25/20)
Athlete- KBS (35/26), Weighted SItups (20/15)

Intro to CrossFit:

A. Back Squat-
5 reps x 5 sets, building

B. 3 Rounds for Time:
30 KBS
25 "Double-Touch" Airsquats
20 Weighted or un-weighted Situps

Wednesday 4/22

Stability Work:
A1. Banded KB OH Walk with PVC, 50'
A2. Turkish Get Ups, 4 reps, alt. arms

B. 20 min AMRAP:
500m Row
5 Wall Walks
20 Box Jumps

Competitor- BJ (24/20)
Sport- BJ (20/16)
Athlete- BJ (16/12)

Intro to CrossFit:

A. Introduction to Turkish Get Up

B. 20 min AMRAP:
500m Row
3 Wall Walks
20 Box Jumps

Thursday 4/23

A. Jerk Week 2-
W1- 35% or empty bar x 6
W2- 45% x 6
W3- 55% x 6
S1- 65% x 5
S2- 70% x 4
S3- 75% x 3

B. 4 Rounds for Reps:
:30 DB Push Press
:30 Rest
:30 Plank Hold
:30 Rest
:30 AD for Cals
:30 Rest

Competitor- DB (35/25)
Sport- DB (30/20)
Athlete- DB (25/15)

Intro to CrossFit:

A. Push Jerk-

5 sets of 5 reps, building

B. 4 Rounds for Reps:
:30 DB Push Press
:30 Rest
:30 Plank Hold
:30 Rest
:30 AD for Cals
:30 Rest

Friday 4/24

A. Squat Clean-
W1- 35% or empty bar x 4
W2- 45% x 4
W3- 55% x 4
S1- 65% x 5
S2- 70% x 4
S3- 75% x 3

B. 21-15-9
Deadlift
Toes to Bar

Competitor- DL (225/185)
Sport- DL (185/155)
Athlete- DL (155/115)

Intro to CrossFit:

A. Introduction to Power Clean from the Floor

B. 21-15-9
Power Clean
Toes to Bar
Row Cals

Saturday 4/25

TEAM CROSSFIT:

Team "Bull", in teams of 3:
2 Rounds for Time:
300 Double Unders
75 OHS (135/95) while teammate is holding a handstand
75 Pullups while partner is hanging from bar
1 mi Run Together w/ Sandbag

ALL LEVELS:

Hero WOD "Bull"

2 Rounds for Time (Scaled = 1 Round for Time, or 30 min Timecap):
200 Double Unders
50 OHS
50 Pullups
Run 1 mi

Competitor- OHS (135/95)
Sport- 1 Round for Time or 30 min Timecap, OHS (115/75), Kipping pullups or jumping pullups
Athlete- 1Round for Time, OHS (95/65), Jumping Pullups

Intro to CrossFit:
A. OHS Instruction

B. Mini-"Bull"
20 min AMRAP:
200 Single Unders
25 OHS
25 Jumping Pullups
Run 800m

Sunday 4/26

Coach's Choice!
















 

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

Your Name (required)

Your Email (required)

Subject

Your Message