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 6/27

Warmup:

2 Rounds, NFT:
Single-leg RDL w/ Barbell, 8 reps/leg
DB Box Jumps, 6 reps
OH Band Pull Aparts, 12 reps

Strength:

A. Segmented Snatch Deadlift:
4 sets of 2 reps, building
Rest 2:00 between sets

Metcon:

Competition:

12 min AMRAP:

6 Snatch (135/95)
12 Box Jump Overs (24/20)
200m Run

Performance:

12 min AMRAP:

6 Snatch (95/65)
12 Box Jump Overs (24/20)
200m Run

Fitness:

12 min AMRAP:

12 DB Snatch Alt. (35/25)
14 Box Jumps (20/16)
200m Run

Tuesday 6/28

Warmup:

3 Rounds, NFT:

Single-arm KBS Alt. arms, 16 reps
Dead-Bug Core Exercise, 8 reps total
Toes and Noes HS Hold, :15

Metcon:

Competition:

5 Rounds for Time:

20 Cals Assault
15 GHD Situps
25 American KBS (70/53)
5 Wallwalks

Performance:

5 Rounds for Time:

3 Wallwalks
20 Situps
25 KBS (53/35)
15 Cals Assault

Fitness:

20min AMRAP:

20 Plank Shoulder Taps
12 Assault Cals
20 SItups
20 KBS (44/26)

Wednesday 6/29

Warmup:

2 Rounds, NFT:

Plate Squats, 8 reps w/ 2-count pause at bottom
Flutter Kicks, 20 reps
Clam Glute Exercise, 10 reps/leg

Strength:

4 sets:
A1. Back Squat, 5 reps @ 70% of 1RM (4th set will be ME-3reps, no more than 20 reps)
Rest :30
A2. L-Sit, :20
Rest 1:30

Metcon:

Competition:

For Time:

10-9-8-7-6-5-4-3-2-1
Cluster (95/65)

*8 Burpees After each set

Performance:

For Time:

10-9-8-7-6-5-4-3-2-1
Thruster (95/65)

*8 Burpees After each set

Fitness:

5 Rounds for Time:

11 DB Thrusters (30/20)
8 Burpees

Thursday 6/30

Warmup:

3 Rounds, NFT:
Plate Row Rotate and Press, 5 reps
Wide-Grip Banded Lat-Pulldown with PVC, 10 reps
Up,Up Down, Down, 10 reps

Strength:

3 sets:

A1. Single-arm DB/KB Shoulder Press, 8 reps/arm building
Rest :30
A2. Barbell Bent-Over Row, 10 reps building
Rest 1:00

Metcon:

Competition:

4 Rounds, Each for Time:

100m Sprint
7 T2B/Pullup/C2B
100m Sprint
Rest 1:30 between rounds

Performance:

4 Rounds, Each for Time:

100m Sprint
10 T2B/Pullup
100m Sprint
Rest 1:30 between rounds

Fitness:

5 Rounds, For Total Time:

7 Hanging Leg Raise
7 Ring Rows
100m Sprint
Rest 1:00

Friday 7/1

Warmup:

2 Rounds, NFT:
Single-leg Glute Bridge, 10 reps/leg
Hanging Hollow Hold, :15
Seated DB Shoulder Press Alternating from Extension, 12 reps

Strength:

3 sets:

A1. Front-Rack Wtd. Walking Lunge, 12 steps building
Rest :30
A2. Wtd. Hanging Knee Raise, 15 reps
Rest 1:00

Metcon:

Competition:

For Time:

65 Wallballs (20/14)
50 Double Unders
50 Push Press (95/65)
50 Double Unders
65 KB Sumo DL High Pull (70/53)
50 Double Unders
200m Suitcase Carry (70/53)
50 Double Unders

Performance:

For Time:

50 Double Unders
50 DB Push Press (30/20)
50 Double Unders
65 Wallballs (20/14)
50 Double Unders
50 KB Sumo DL High Pull (62/44)
50 Double Unders
200m Suitcase Carry (62/44)

Fitness:

For Time:

200m Suitcase Carry (53/35)
50 Power Single Unders
50 KB Sumo DL High Pull (53/35)
50 Power Single Unders
65 Wallballs (16/12)
50 Power Single Unders
50 DB Push Press (25/15)
50 Power Single Unders

Saturday 7/2

Team Crossfit (Competition):

Teams of 3:

4 Rounds for total reps:

1:00 one person at each station (Clean and Jerk [135/95], Rope Climbs, and Row)
2:00 one person at each station (Clean and Jerk [135/95], Rope Climbs, and Row)
3:00 one person at each station (Clean and Jerk [135/95], Rope Climbs, and Row)
Rest 1:00

*Teams must decide which person will be at each station for each rotation. As in, each teammate is at a different station for the 1:00 of work, then a different station for the 2:00 of work, and the third station they havn't been at for the 3:00 of work. Score for the team will be total number of reps performed as a team.

All Levels Class:

Performance:

Teams of 3:

5 Rounds for Total Reps:

1:00 Rope Climbs
1:00 Ground 2 Overhead (135/95)
1:00 Row for Cals
Rest 1:00

*Each teammate begins at a different station and keeps track of their own reps. They will rotate stations every 1:00. During the 1 min rest, each teammate will write down their reps for the round. At the end of the workout, all reps will be added together for a team score.

Fitness:

Teams of 3:

5 Rounds for Total Reps:

1:00 3 Rope Pullups/3 knees to elbow = 1 Rope Climb
1:00 DB Hang Power Clean + Push Press (30/20)
1:00 Row for Cals
Rest 1:00

*Each teammate begins at a different station and keeps track of their own reps. They will rotate stations every 1:00. During the 1 min rest, each teammate will write down their reps for the round. At the end of the workout, all reps will be added together for a team score.

Sunday 7/3

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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