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.

 

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 7/25

2 Rounds, NFT:

Inline lunge, 6 reps
DB Row, Rotate and Press, 6 reps
OH PVC Banded KB StabilityWalk, 100ft

Strength:

3 sets:
A1. Shoulder Press in the Split, 5 reps building
Rest :30
A2. Single-arm DB/KB Row, 8 reps/arm
Rest 1:00

Metcon:

All Tracks:

Partner WOD

A. 10x 250m Row Sprints for time
*Partners alternate

Immediately into

B. 10 x 100ft Bear Crawl for time
*Partners alternate

Tuesday 7/26

Warmup:

2 Rounds, NFT:

Banded Hip Abductions, 10 reps/leg
Hollow Hang, :15
Lateral Lunges, 10 reps alt. sides

Strength:
3 sets:
A1. Rear-Rack Wtd. Step Ups, 6 reps/leg
Rest :30
A2. Strict Toes to Bar, 8 reps
Rest 1:00

Metcon:

Competition:

"The Separator (a little modified)"

For Time:

12 HSPU
15 BS (185/145)
20 Bar-Facing Burpees
9 HSPU
18 FS (155/125)
20 Bar-Facing Burpees
6 HSPU
21 OHS (135/85)
20 Bar-Facing Burpees

Performance:

"The Separator (a little more modified)"

For Time:

12 HSPU or Pike Pushups
15 BS (135/115)
20 Bar-Facing Burpees
9 HSPU or Pike Pushups
18 FS (115/85)
20 Bar-Facing Burpees
6 HSPU or Pike Pushups
21 OHS (95/65)
20 Bar-Facing Burpees

Fitness:

3 Rounds for Time:

10 DB Strict Shoulder Press (25/15)
15 Back Squats (95/65)
20 Burpees

Wednesday 7/27

Mobility:
-3 min per leg, barbell Roll Quads
-Banded Lat Stretch 1:30/side
-2min/side Glute Roll with ball
-2 min/leg pigeon pose

Warmup:

2 Rounds, NFT:

Single-leg RDL w/ DB in Opp. Hand, 6 reps/leg
Seated Banded Lat Pulldown w/ PVC, 12 reps
Dot Drill, 5 reps

Metcon:

Competition:

"Pyramid Double Helen Rx"

For Time:

Run 1,200m
63 American KBS (53/35)
36 Pullups
Run 800m
42 American KBS (53/35)
24 Pullups
Run 400m
21 American KBS (53/35)
12 Pullups

Performance:

"Pyramid Double Helen, Modified"

For Time:

Run 1,200m
63 Russian KBS (53/35)
24 Pullups
Run 800m
42 Russian KBS (53/35)
21 Pullups
Run 400m
21 Russian KBS (53/35)
12 Pullups

Fitness:

For Time:

Run 1,000m
50 Russian KBS (44/26)
20 Ring Rows
Run 800m
40 Russian KBS (44/26)
18 Ring Rows
Run 400m
30 Russian KBS (44/26)
16 Ring Rows

Thursday 7/28

Warmup:

2 Rounds, NFT:

Standing Banded Chest Fly, 8 reps
DB External Rotation, 8 reps/arm
Plate Squats, 10 reps

Strength:

A. Bench Press-
3 sets of 3 reps @ 80% of 1RM
4th set is ME-2 @ 80% of 1RM, Record reps performed (cap 15 reps)

Metcon:

Competition:

10 min AMRAP:

30 Double Unders
25 Assault Cals
20 GHD Situps
15 Box Jumps (30/24)
10 OH Walking Lunges (55/35)
5 Manmakers (35/25)

Performance:

10 min AMRAP:

30 Double Unders
25 Situps
20 Box Jump Overs (24/20)
15 Assault Cals
10 OH Walking Lunges (45/25)
5 Manmakers (30/20)

Fitness:

10 min AMRAP:

30 DUs or Power Single Unders
25 Situps
20 Box Jumps (20/16)
15 Assault Cals
10 DB Walking Lunges (25/15)
5 Manmakers (25/15)

Friday 7/29

2 Rounds, NFT:

Back Extensions, 5 reps slow
Lying Leg Lifts, 10 reps
RDL with Barbell, 10 reps

Strength:

A. Deadlift-
3 sets of 3 reps @ 80% of 1RM
4th set is ME-2 reps @ 80% of 1RM. Record Reps

Metcon:

Competition:

"Deuce-Deuce +"

For Time:

22 Toes to Bar
22 Clean and Jerks (115/85)
300m Shuttle Sprint

Performance:

"Deuce-Deuce Rx"

For Time:

22 Toes to Bar
22 Clean and Jerks (95/65)
300m Shuttle Sprint

Fitness:

For Time:

3 Rounds:
7 Toes to Bar
7 DB Hang Power Clean and Jerks (35/20)
-then-
300m Shuttle Sprint

Saturday 7/30

Team Class (Competition):

Teams of 4

*Teams wave through in pairs. Second pair cannot begin station 1 until the first pair moves on to Station 2*

For Time:

Station 1: *Each athlete completes each movement. One partner cannot move on until partner has also completed that movement*
Assault 20 cals
40 Double Unders
10 Synchro Squat Snatches (135/95)

Station 2:
30 Medball Situps (20#) *Partner must do a situp while partner does a situp with medball OH*
15 Muscleups *One person works at a time, partners split reps as they see fit*

Station 3: *Each athlete completes each movement. One partner cannot move on until partner has also completed that movement*
Row 20 Cals
40 Double Unders
10 Synchro OHS (135/95)

All Levels Class:

Performance:

Partner WOD

3 Rounds for Time:

30 Assault Cals *one person works at a time, work can be split anyway*
15 Synchro Front Squats (135/95)
30 Row Cals *one person works at a time, work can be split anyway*
15 Synchro Burpee Pullups

Fitness:

Partner WOD

3 Rounds for Time:

30 Row Cals *one person works at a time, work can be split anyway*
15 Synchro Front Squats (95/65)
30 Assault Cals *one person works at a time, work can be split anyway*
15 Synchro Burpee Jumping Pullups

Sunday 7/31

OPEN GYM 9am-10am















 

 

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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