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

Flexible Memberships

Flex Card

$350

  • 16 Classes

Unlimited Student

$125

  • Unlimited Classes

Foundations

Intro

$299

  • 4 Classes

Standard Packages Memberships

All memberships require 30 day written cancellation notification

Members

Monday 2/1

Warmup:

3 Rounds, NFT:
20 mtn climbers
5 Snatch-Grip, BTN Shoulder press
10 Jumping Good Morning
:15 Hollow Hang

Strength:

Power Snatch for load:
4 sets of 2 reps, building

Metcon:

Competition:

5 sets, Each For Time:

5 Power Snatch (135/95)
7 Toes to Bar
100m Sprint

Rest 1:00 after each set

Performance:
4 sets, Each For Time:

7 Power Snatch (75/55)
9 Toes to Bar
100m Sprint

Rest 1:30 after each set

Fitness:

5 Rounds, For Total Time:

15 KBS (53/35)
12 Lateral Jumps Over Hurdle
9 Toes to Bar or Hanging Knee Raise
100m Sprint

Rest 1:00 between rounds

Tuesday 2/2

Warmup:
3 Rounds, NFT:
10 steps total, forward band walks
10 Grasshoppers
10 Barbell Bent-Over Row
10 OH Plate Squats

Strength:

Back Squat-
4 Sets of 3 Reps, Building

Metcon:

Competition:

50-40-30-20-10
Wallballs (20#)
30-25-20-15-10
Row Cals

Performance:

50-40-30-20-10
Wallballs (20/14)
10-15-20-25-30
Row Cals

Fitness:

10 Rounds for Time:
12 Wallballs (16/12)
15 Row Cals
21 Single Unders

Wednesday 2/3

Warmup:

3 Rounds, NFT:
12 Ice-skaters
10 Banded Straight-arm Lat Pulldowns
10/leg Single-leg RDL with KB in opp hand
10 DB Bench, parallel grip

Metcon:

Competition:

1 mi Run
-then-
4 Rounds:
10 Pullups
14 KB Sumo DL High Pull (70/53)
7 Ring Dips
-then-
800m Run

*Wear a weight vest if you can (20# or less)

Performance:

1 mi Run
-then-
4 Rounds:
10 Pullups
15 KBS (53/35)
10 Hand Release Pushups
-then-
800m Run

Fitness:

5 Rounds for Time:
500m Run
12 KB Sumo Deadlift (70/53)
10 Ring Rows
8 Pushups

Thursday 2/4

Warmup:
3 Rounds, Not for Time:
8 DB Box Jumps
2/leg Around the world lunges
10 Seated DB Shoulder Press
10 steps/leg Band Walks

Strength:

Clean Pulls-
2 reps @ 85%
2 reps @ 95%
2 reps @ 100%
2 reps @ 105%

Metcon:

Competition:

B. "Heavy 11.3"
AMRAP 5 min:
Squat Clean and Jerk (185/135)

Rest 2:00

C. 5 min AMRAP:
10 Burpee Over Barbell
20 Double Unders

Performance:

B. "CrossFit Open 11.3"
AMRAP 5 min:
Squat Clean and Jerk (165/110)

Rest 2:00

C. 5 min AMRAP:
10 Burpee Over Barbell
20 Double Unders

Fitness:

B. 5 min AMRAP:
12 DB Hang Power Clean + Push Press (30/20)
15 Situps

Rest 2:00

C. 5 min AMRAP:
10 Burpees
100m KB Farmer Carry (53/35)

Friday 2/5

Warmup:
3 Rounds, NFT:
12 Plank Shoulder Taps
6 Bar Rows
8 Banded W's
50' Broad Jumps

Strength:

Bench Press-
5-5-3-3-1

Metcon:

Competition:

4 Rounds for Reps:
1:00 ME KB Shoulder 2 OH (53/35)
1:00 ME Box Jump Overs (24/20)
1:00 ME Assault Cals
Rest 1:00 between rounds

Performance:

4 Rounds for Reps:
1:00 ME DB Shoulder 2 OH (30/20)
1:00 ME Box Jumps (24/20)
1:00 ME Assault Cals
Rest 1:00 between rounds

Fitness:

4 Rounds for Reps:
1:00 ME Assault Cals
1:00 ME DB Push Press (25/15)
1:00 ME Box Jumps (20/16)
Rest 1:00 between rounds

Saturday 2/6

Team CrossFit (Competition):

Teams of 2

For Time, Relay-Style:
10 Chest to Bar Pullups, 10 Front Squats (115/75), 100m Run
9 Chest to Bar Pullups, 9 Front Squats, (115/75), 100m Run
8 Chest to Bar Pullups, 8 Front Squats, (115/75), 100m Run
7 Chest to Bar Pullups, 7 Front Squats, (115/75), 100m Run
6 Chest to Bar Pullups, 6 Front Squats, (115/75), 100m Run
5 Chest to Bar Pullups, 5 Front Squats, (115/75), 100m Run
4 Chest to Bar Pullups, 4 Front Squats, (115/75), 100m Run
3 Chest to Bar Pullups, 3 Front Squats, (115/75), 100m Run
2 Chest to Bar Pullups, 2 Front Squats, (115/75), 100m Run
1 Chest to Bar Pullups, 1 Front Squats, (115/75), 100m Run

All Levels Class:

Performance:

Partner Wod

10 Rounds for Time:
10 Pullups
10 Thrusters (95/65)
200m Run

*Partners alternate movements. Therefore, partner 1 completes 10 pullups then partner 2 completes 10 thrusters. Then, partner 1 completes a 200m run to complete a round. On round 2, partner 2 now does 10 pullups and so on.

Fitness:

Partner Wod

12 Rounds for Time:
10 Ring Rows
10 Wallballs (16/12)
100m Run

*Partners alternate movements. Therefore, partner 1 completes 10 Ring Rows then partner 2 completes 10 thrusters. Then, partner 1 completes a 100m run to complete a round. On round 2, partner 2 now does 10 ring rows and so on.

Sunday 2/7

OPEN GYM 9am-10am
















 

Programming Changes

Hello everyone,

As Andy mentioned a few days back, we can all be on the look out for a few important and exciting changes. I wanted to share a few important updates regarding our program and daily organization of class curriculum.

Consistent Warm-up:

Each day we will offer a consistent warm-up to be instructed in each class offered that day. Your coaches will still begin classes choosing how best to spend the first 5-10 min priming your body for movement. Following that, a prescribed warm-up will target muscle-groups to be used in the WOD that day. Additional goals of this programmed warm-up include improving mobility, developing specific skills, and most importantly allowing us time to focus on strength and stability work often not addressed in traditional CrossFit movements and workouts. Call it a thoughtful, pre-habilitative focus. These warm-ups will take no longer than 10 min.

Strength Emphasis:

On many days, there will be a strength component to the workout of the day (WOD). Sometimes this will be gymnastic strength, others powerlifting or Olympic lifting strength. You will even see some accessory strength movements, such as unilateral work. For the next 8 weeks leading up to the 2016 CrossFit Open, the strength work will focus mainly on maintaining the strength we just increased over the strength program and increasing the strength of our Olympic lifts.

Remember to listen to your body with the strength work, there is no need to go maximal effort each time. Additionally, if the CrossFit Open is not an important event to you, we will have an alternative track of program that does not require Olympic lifting. When in doubt, please always ask a coach about the best approach to a given class.

Three Training Offerings in Each Class:

You will now see 3 different versions of the workout each day:

Competition
Performance
Fitness

The workouts are written in these three categories with an end-goal in mind. That is, most all of us have some end goal to our training. We want you to get what YOU want out of the program. I hope this change will allow you to really explore your fitness. Here is a description of each track:

Competition: This programming is written specifically for the competitive CrossFtter, or for anyone interested in competing in the sport of fitness. The weights will be heavy, the skills advanced. This program is intended for the athlete interested in competing in local competitions or beyond. The Saturday am TEAM CrossFit class will be part of this track (although any level athlete is always welcome to TEAM class!). It is very important that anyone following this track is mindful of their recovery, and knows when to maybe do a Performance or Fitness workout when their body needs a break. The intensity in this track comes from difficulty of movements, mixed in with speed and power work.

Performance: While this track may look like a “scaled” version of the Competition track, it is not. It will be specifically written to help anyone interested in increasing their athletic performance in any sport or activity. Do you love playing tennis against your friends? Maybe you are looking to get the edge on them? Or maybe you are just a little competitive, but aren’t actually interested in ever competing in CrossFit other than the Derby and the Open. Do you play a sport or are you interested in running an adventure race? Then this track is for you. It will be a mix between barbell movements, gymnastic movements, and monostructural work (running/rowing/etc) in a way that will increase your strength, power and stamina. Here, your intensity is achieved by pushing yourself to go faster (with good form of course!), to do more work quickly.

Fitness: This track is written for everyone who walks in the door of the gym weekly wanting to get a good workout in. They’re not looking to necessarily compete in or outside of class. They take classes at CrossFit Novato because they want to be healthier and fitter than they were yesterday. We love that. This track will always get you a good sweat, and leave you feeling energized and ready to attack your day. While there are less technical movements in this track, you will still get the huge benefit of moving with good technique and lighter weights faster. Sometimes there will be a bit more volume than the other two tracks, sometimes less. But no matter what, you will improve your fitness.

Some Common Questions:

1). Do I need to always follow the same track every day?
Nope! That’s the beauty of this new style. Feel free to tailor your workout to how you are feeling that day. Feeling a little beat-up? Come on in and do the Fitness workout. Feeling up to a challenge and pushing yourself to go a little heavy? Pick the Competitor workout that day. However, please note that you will get the most fitness/health benefit by following one track consistently. Consistency is king, but picking and choosing your workouts every once in awhile won’t be too big of a deal.

2). Can I do weights other than what is listed?
Absolutely! We always want you to move a weight that is appropriate to you. What is given is a prescribed level, you can always scale down. However, please note that if you scale the weight up above the prescribed weight for the Performance level, then you need to be doing the rep-scheme from the Competitor level. If you scale the Competitor level weight down to close to the Performance weight, then you should follow the Performance rep-scheme/workout. You should NEVER scale up from the Competitor level weight. If you have any questions about this, please feel free to talk to me directly or talk to another coach.

3). Can I mix and match the tracks? For example, if I want to do the Performance weight but do the strict HSPU from the Competitor version?
This one is a yes, with an asterisk. It’s not ideal to always be mixing and matching, but I can understand there may be certain skills on a certain day that you want to work on. Please discuss specific questions like this with your coach. They will guide you on what you should do to get the best possible workout for you. Our coaches are rock-stars, they are there to help you on your fitness journey.

I look forward to hearing what you think of this change!

- Coach G

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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