CrossFit Novato


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,
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


  • 8 Classes
  • Total

16 pack


  • 16 Classes
  • Total

Flexible Memberships

Flex Card


  • 16 Classes

Unlimited Student


  • Unlimited Classes




  • 4 Classes

Standard Packages Memberships


Aerobic Endurance Program - Week 22


Monday 11/23

A. Back Squat-
5@ 50%
5 @ 60%

B. 12 min AMRAP:
4 Tire Flips
8 Burpees
30 Double Unders

Competitor- Tire (400/300)
Sport- Tire (400/300), 15 Double Under Attempts
Athlete- Tire flip with partner, 5 Double Under Attempts + 50 single unders

Tuesday 11/24

With a running clock:

10 min to complete a 1mi Run then AMRep Hand Release Pushups

Rest 3:00

7 min to complete an 800m run then AMRep Power Cleans

Rest 3:00

4 min to complete a 400m run then AMRep Thrusters

Competitor- PC (135/95), Thrusters (115/75)
Sport- PC (115/75), Thrusters (95/65)
Athlete- PC (95/65), Thrusters (75/45)

Wednesday 11/25

A. Shoulder Press-
5@ 50%
5 @ 60%

B. 4 Rounds for Time:
7 Pullup/C2B/T2B
9 Tall Box Jumps
11 Row Cals

Competitor- BJ (32/24)
Sport- 2 pullups + 1 T2B per rep, BJ (24/20)
Athlete- 14 Jumping Chest to Bar + 7 T2B or hanging knee raises, BJ (20/16)

Thursday 11/26

Bring your families, it will be a fun time for all! (Weather permitting)

Friday 11/27

8:30am and 9:45am CLASSES ONLY!

A1. Deadlift
A2. Bench Press
Both lifts : 5@40%, 5@ 50%, 5 @ 60%

B. 5 min AMRAP:
100m DB Farmer Carry
20 KBS

Rest 2:00

5min AMRAP:
10 Cals Assault
10 Sandbag Stepups (box height should be where your knee is at parallel)

Competitor- FC (50/40), KBS (70/53), Sandbag (80/60)
Sport- FC (45/35), KBS (62/44), Sandbag (60/40)
Athlete- FC (40/30), KBS (53/35), Stepups holding a (45/25) plate

Saturday 11/28


Partner 25min AMRAP:
30 Bar-facing Burpees
40 Front Squats
500m Run Together

*One partner works at a time

Competitor- FS (135/95)
Sport- HSPU to 1 abmat, FS (115/75)
Athlete- Pike Pushups, FS (95/65)

Sunday 11/29

Open Gym



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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