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

Members

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Congratulations to all of our Dark Horse Derby participants and a big Thank You to family, friends and our Staff.

Special thanks to our Sponsors: Mantrafit, KillCliff, Revive Rx,TRX, Forbes Island restaurant, Grazzie restaurant and Finnegan's Marin. Your donations helped sweeten the prize pot making the 2014 Derby unforgettable.

Top Finishers:

Heart of a Champion Award:
Vince Freemantle

Top Woman Masters Athlete:
1st Terri McGrath
2nd Top Male Masters Athlete:
Vince Freemantle

Women Scaled:
1st Angela Olmanson
2nd Tammy Baca
3rd Olivia Hutchinson

Men Scaled:
1st Peter Urmini
2nd Ryan Bartling
3rd Philip Metschan

Women Rx'd
1st Grace Martin
2nd Jennifer Ranghiasci
3rd Laura Calahan

Men Rx'd
1st Alexander Jacamo
2nd Chad Bunting
3rd Francesco DeGiacomo

Monday 12/15

A. 15 min to find 1RM Deadlift

B. 8 min partner AMRAP:
10 Box Jumps
10 DB Hang Power Clean
10 Toes to bar

*One partner starts AMRAP while other partner is on rower. Partners can switch at any time, and when they do they start on the AMRAP where their partner was. You get two scores, one for the AMRAP and one for cals on the rower.

Competitor- Box (24/20), DB (40/30), T2B Rx
Sport- Box (20/16), DB (30/20), T2B Rx or Knees to Elbow
Athlete- Box (16/12), DB (25/15), Knees to Elbow or knees to chest

Intro to CF:

4 sets:
A1. Sumo Deadlift- 5 reps
Rest :30
A2. Strict Pullup- 3 reps
Rest 1:00

B. 8 min AMRAP:
10 box jumps
10 KB SDHP
10 Toes to bar

Tuesday 12/16

A. 15 min to find 1RM Bench Press

3 sets:
B1. Barbell Bent-over row, 10 reps
Rest as needed
B2. Weighted Situps, 15 reps
Rest as needed
B3. 1:00 AD sprint for cals
Rest as needed

Competitor- GHD Situps
Sport-Weighted situps (25#)
Athlete- Weighted situps (15#)

Intro to CF:

3 sets:
A1. Push Press- 5 reps
Rest :30
A2. L-sit :15
Rest 1:00

B. 3 Rounds for Time:
300m row
7 Push Jerk
14 situps

Wednesday 12/17

Shoulder Pre-hab, 3 sets:
A1. DB External Rotations, 8 reps/arm
A2. DB Inverted Cross, 6 reps
A3. Scapular wall slides, 5 reps

B. For Time:
Run 2 mi
300 DUs
50 HSPU
*Reps may be partitioned any way

Competitor- DUs Rx, HSPU To floor or abmat with 25# plates
Sport- 200 DUs, HSPU to 1 abmat or negatives to 1 abmat or pike pushups
Athlete- 400 single unders, Pike Pushups on floor or box or seated DB strict press (25/15)

Intro To CrossFit:

For Time:

Run 800m
-then-
3 rounds of:
10 pushups
20 KBS
40 single unders
-then-
Run 800m

Thursday 12/18

A. 15 min to find 1RM Front Squat

B. For Time:
75 Wallballs
*EMOM starting at 1:00, complete 5 burpees before returning to WBs

Competitor- WB (20/14)
Sport- WB (16/12)
Athlete- WB (14/10)

Intro To CF:

4 sets:
A1. Back Squat- 5 reps
Rest :30
A2. Plank Hold on rings or floor :30-1:00
Rest 1:00

B. For Time:
30 wallballs (*EMOM perform 5 burpees)
30 DB Push Press (*EMOM perform 10 mtn climbers)

Friday 12/19

A. 15 min to find 1RM Shoulder Press

B. 3 Rounds for Time:
400m run
9/5 Muscle Ups

Competitor- 9/5 MUs
Sport- 5 Jumping MUs or banded bar MUs per round
Athlete- 5 strict pullups and 5 strict dips per round

Intro To CF:

4 sets:
A1. Shoulder Press- 3 reps
Rest :30
A2. Front Rack Weighted Step Ups, 10 reps alt. legs
Rest 1:00

B. 3 Rounds for time:
200-400m run
12 jumping pullups
6 bar or bench dips

Saturday 12/20

25 min EMOM:
min 1: 3 TnG Power Cleans for load
min 2: 10 burpee box jump
min 3: 150 m row
min 4: 20 KBS
min 5: 20 situps

Competitor- BBJ (24/20), KBS (70/53)
Sport- BBJ (20/16), KBS (53/35)
Athlete- BBJ (16/12), KBS (35/26)

Intro To CF:

21 min EMOM:
min 1: 5 Hang Power Clean
min 2: 6-10 burpees
min 3: 10-15 situps

Sunday 12/21

With a Running Clock:

@ 0:00-
20 Bodyweight Back Squats for Time
@ 10:00-
3 Rounds for Time:
30 DUs
15 Toes to bar
@ 20:00-
1,000m row for Time

Competitor- BW Back Squats, DUs and T2B Rx
Sport- 3/4 BW Back Squats, DUs or 60 single unders and T2B or Knees to Elbow
Athlete- 1/2 BW Back Squats, 60 single unders, Knees to Elbow or Knees to Chest.
















 

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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