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.
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.
Gilly McGraw Boyd
Lead Instructor – Athletic Performance + CrossFit Kids Specialist
Gilly has always been an athlete. In her early years, Gilly played soccer and tried baseball, but found love of competing with volleyball. After a very successful high school volleyball career in Southern California, Gilly moved to Santa Cruz where she attended the University of California Santa Cruz, earning her BA in Biology. During her 2006 Senior season on the UCSC Women's Volleyball team, Gilly was first exposed to CrossFit in pre-season training. She felt like the workouts were hard, intense and made her incredibly sore. But man was it fun! From there, Gilly joined CrossFit Santa Cruz (the first CrossFit affiliate) and began competing in the Sport of Fitness. The Head Coaches at CFSC recognized Gilly’s teaching and leadership abilities right away and encouraged her to become a CrossFit trainer. Training under some of the best CrossFit coaches in the world, Gilly developed an eye for proper movement and technique and learned how to apply various cues to many different types of athletes. Gilly spent 2 years as an assistant trainer at CFSC before deciding to up and move to Marin County. Gilly strives to be the best coach she can and will do anything she can to help a client reach their goals. Gilly enjoys working with all different types of fitness levels, injuries, and limitations. She is passionate about Olympic Weightlifting and the competition side of CrossFit, as well as all facets of fitness.Gilly is a CrossFit Level One Certified Coach and holds additional certifications in CrossFit Kids, CrossFit Football and Olympic Weightlifting.
Instructor – Owner/Founder, CrossFit Elk Grove
Jason has been a life-long fitness enthusiast. In 2009, he decided to follow his passion an purchased a health club in Elk Grove, Ca. In pursuit of his own fitness goals he discovered the world of CrossFit and subsequently founded CrossFit Elk Grove. As a native of Novato, Jason joined CrossFit Novato and eventually became a member of the coaching staff. Jason has a passion for helping athletes improve the quality of their movement through education and mobility. Jason is a CrossFit Level One Certified Coach with additional certifications in Mobility, Olympic Weightlifting and Strongman. Jason is a husband to his crossfitting, rock star wife Alicia and father of two amazing children.
Instructor –Athletic Performance Specialist + Strongman
Cory was born and raised in San Rafael and is proud to call Marin County his home. A life-long athlete who has always enjoyed the rush of competition and the self-exploration of hard training, Cory discovered CrossFit in 2008. Cory is a middle school Physical Education teacher in addition to his duties at CrossFit Novato. He also coaches JV football and Varsity Track and Field at his Alma Mater, Terra Linda High School. He lives in Terra Linda with his wife Gillian and their dog, Rookie. Cory is a CrossFit Level One Certified Coach and holds additional certifications in CrossFit Football, Strongman and CrossFit Kids. Cory is USATF Level 1 certified and ASEP certified. He holds California Single Subject Clear teaching credentials in Physical Education and Health Science.
Evan discovered the CrossFit methodology through a friend in 2009. He immediately found it appealing for its effectiveness in improving quality of life. As a former Division I athlete, Evan discovered that CrossFit was a great opportunity to fuel his competitive outlet. Since he began training, Evan has competed in numerous competitions and has twice participated at the CrossFit Games Regionals. CrossFit led Evan to become a student of health and fitness and eventually a Coach for CrossFit Novato. He has been on the coaching staff since early 2012 and takes pride in his ability to improve the bodies and minds of the clients. He thrives at the chances he gets each week to make an impact beyond his daytime career. Evan is a CrossFit Level One Certified Coach.
Instructor – Owner/Founder MOVE Strength & Conditioning
Lisa discovered CrossFit in her search to become a more competitive and fit soccer player. The fitness gains she made in the gym quickly transferred to the field and she not only exceeded her goals in soccer but she also fell in love with a new sport. Never looking back, Lisa jumped in head first and committed to CrossFit full time. She began competing in CrossFit competitions in 2009 and has earned the opportunity to compete in the CrossFit Games five times; four years as a member of an affiliate team and in 2013 she placed 5th in the world as an individual masters athlete. Throughout her CrossFit journey, Lisa marveled at how what she learned in the gym made her a better person out in the world. The physical gains were exciting and new personal achievements. But, what was truly life changing was the mind-body connection and how the hard work in the gym created emotional and spiritual growth. This growth inspired her to become a coach herself and work hard everyday to help others achieve their optimal physical and mental health, happiness, and life balance. Lisa believes CrossFit creates a lifestyle, both in and out of the gym, where challenge is welcome and eventually craved. From that challenge comes learning and growth. It is her goal to help others embrace their own challenges and attain their own personal growth - one workout at a time. Lisa earned a B.S. in Psychology from UC Berkeley in 1994 and a Masters Degree in Child Life from Wheelock College in Boston in 1996. Lisa is a CrossFit Level One coach and lives in Novato with her phenomenal husband and two rock star kids.
Bob found CrossFit in 2010 at the age of 38. Since then his wife Michelle, son Anthony, and daughter Kaley all participate in CrossFit. Bob loves to compete as a Master and has helped the Novato teams place in the Top 3 at East Sac, Moxie, and Diablo, to name a few. He loves the mental and physical demands CrossFit requires. Specifically, Bob enjoys trying to figure out strategies to efficiently get through a workout. Bob is also proud to follow in his dad’s footsteps, a retired SF Firefighter, and accomplished power lifter. Competition for Bob has been a lifelong adventure. He grew up competing in little league, pop warner, high school, college baseball and intramurals. His love of sports drew him to a new passion in 2002 when he became a head high school baseball coach. He spent the next 10 years coaching at San Marin and Novato High. As a coach, he was part of 5 different high school championships. Since then he has switched to coaching youth sports and CrossFit. For Bob, training in the gym makes life at work much easier. He is a member of Rescue Squad 1 with 15 years experience in the San Francisco Fire Department. Station 1 is one of the busiest fire houses in the country. Bob believes CrossFit has been a key element in his preparation to battle the demands of Bay rescues, fighting fires and high rise rescues. Bob uses his CrossFit skills on a daily basis at work as well as in his ability to participate yearly in the California Firefighter Olympics where he's successfully led his softball team to more than six gold medals, as well as many bronze and silver. He has also competed as an individual in CrossFit at the Firefighter Olympics. In 2014, he's proud to be able to assist the Firefighter Olympic committee in organizing the CrossFit competition where the San Francisco Fire Department will host. Bob is a CrossFit Level One Certified Coach.
Instructor - Teen Program Lead - CrossFit Kid Specialist
Julie was first introduced to the CrossFit experience in 2010 and after the initial transition from a traditional gym to the CrossFit world, she quickly recognized she had found a true life passion. She obtained her Level-One CrossFit Certification in 2011 and quickly made the transition from member to coach. Julie has embraced the CrossFit lifestyle and loves the strength, energy and community that CrossFit has provided her. She is stronger and more confident than she has ever been. She has always had a passion for helping others and gets to do this everyday by helping members conquer their fears, accomplish their goals and try new things. Julie also has a passion for kids and believes in building a healthy foundation focused on physical activity, positive body image and nutrition at a young age. She believes that creating a fun and safe environment for exercise can create a world of confidence in kids and teens that will stay with them forever. She received her CrossFit Kids Certification in 2012. A native of Illinois, Julie has been married for 14 years and has two daughters. She has been an avid exercise enthusiast for over 25 years. The sense of community and loyalty inspires Julie each and everyday to learn more, challenge her own boundaries, and inspire people to be the best version of themselves.
Instructor – Owner/Founder MOVE Strength & Conditioning
Brittanie grew up in Kansas and moved to Marin County a little over a year ago. She has a long background in athletics, playing soccer, basketball, and running cross country throughout high school. She went on to play Division 2 soccer in college at California State University in Los Angeles for two years before transferring to Wichita State University. With her background in athletics Brittanie knew early on that she wanted to work in fitness. She finds the body and how it works to be fascinating. To complete her Bachelor’s degree in Exercise Science, Brittanie was required to complete 500 internship hours at a gym, and that’s how she found CrossFit. She moved to Marin (where her aunt lives), was accepted as an intern at TJ’s Gym, and immediately fell in love with the CrossFit methodology. The practice of functional movements and the emphasis on nutrition and good overall lifestyle quickly changed her life and her perception of training as a whole. In the past year Brittanie has been coaching classes and training personal clients, and has competed as an athlete in multiple local Crossfit competitions such as Moxie Madness, the SacTown Throwdown, and Deuces Wild. Less than a year into her CrossFit career, she qualified to compete as an individual in the 2013 Crossfit NorCal Regionals. Brittanie loves coaching classes and soaking up the fun energy it provides. She also now has her own personal training studio where she works with clients in a 1 on 1 setting. “MOVE” Strength and Conditioning is located in San Rafael. Brittanie is a CrossFit Level One Certified Coach
Jessica Woodall Massey
Instructor – CrossFit Kids Specialist
Jessica is a Marin County native who took to CrossFit very quickly. Having been a two sport (volleyball and basketball) athlete at Dominican University of California, Jessica was intrigued by CrossFit from day one. Unlike her parents, both of whom are educators, Jessica took the 9now works in finance. However, she has found a way to pursue her passion for CrossFit. She is a Bank Manager by day and CrossFit Coach by evening and weekend! Jessica started her coaching at Crossfit Novato with the kids program and slowly started to integrate her coaching skills into the adult classes. Jessica is most inspired seeing people accomplish things they never thought was possible. Jessica competed for the Affiliate Cup in the 2010, 2011, and 2012 CrossFit Games. Jessica is a CrossFit Level One Certified Coach with an additional certification in CrossFit Kids.
Level 1 = 38min total (30min work + 8min rest)
Level 2 = 48min total (about 34-36 min work + 14-12min rest)
Level 3 = 63min total (about 43min work + 20min rest)
A. Performed @ 50-60%
8min EMOM (2x through)
1st min - 100m Run
2nd min - 10/8 Cal Row
3rd min - 8/6 Assault
4th min - 30 DU or singles
B. Performed @ sustainable pace 70-80%
40 DU or singles
10/8 Cal Assualt
8 Renegade Rows (25/15)
10min AMRAP Ladder (increasing by 5's)
5 Cal Row
5 KBS (53/35)
C. Performed @ 85-90%
2min Max DU -rest 1min
2min Max Burpees - rest 1min
2min Max Cal Row
D. Performed @ 100%
1min Max DU - rest 1min
1min Max Burpees - rest 1min
1min Max Cal Row
A. 1 rep Back Squat every :15 for 1 min. Bar must remain racked on the back during the full minute. 3 sets, building. Rest 2-3 min between sets
B. 3 sets for Rounds + Reps:
4 min AMRAP:
6 DB Sprawl Step-Up and Over
8 Toes to Bar
Rest 1:00 between sets
Competitor- DB (40/30)
Sport- DB (35/25)
Athlete- DB (25/15)
A1. Snatch-Grip Push Press, 2 reps building
A2. Superman Hold, :20
B. 4 Rounds for Time:
15 Cal Row
:30 Chin Over Bar Hold
:30 Hollow Rock
Competitor- Belly to the wall on wallwalks
Sport and Athlete- Wallwalks as far as is comfortable
A. Sumo Deadlift, 3 sets of 8 reps building
Rest 2-3min between sets
B. For Time:
100m Suitcase Carry (use KB)
50 Box Jumps w/ step down
100m Suitcase Carry (use KB)
Competitor- KBS (70/53), Box (24/20)
Sport- KBS (62/44), Box (20/16)
Athlete- KBS (53/35), Box (16/12)
A. 12 min to build to a heavy single Thruster
Competitor- Thruster (95/65)
Sport- Thruster (75/55), Thin band kipping pullups
Athlete- Thruster (65/45), Jumping Chest to Bar Pullups
A. Bench Press, 5-3-1-5-3-1
Rest 1:30 between sets
B. 3 sets for reps:
1:00 Assault Bike (cals)
Competitor- Slamballs (50/30)
Sport- Slamballs (40/20), HSPU to 1 abmat or combination of Negatives and Pike Pushups
Athlete- Slamballs (20/14), Pike Pushups (on floor or on box)
AMRAP 20 min:
12 Bar Facing Burpees
10 Deadlifts (135/95)
8 Hang Power Cleans (135/95)
*Only one athlete works at a time. Athlete must complete an entire round before tagging their teammate to start the next round. Score is total number of rounds completed between the two teammates.
20 min AMRAP:
15 Bar-facing Burpees
9 Hang Power Clean
Competitor- DL + HPC (135/95)
Sport- DL + HPC (115/75)
Athlete- DL + HPC (95/65)
INTRO TO CROSSFIT:
20 min AMRAP:
15 Burpee box jumps
12 KB Sumo Deadlift
9 Hang Power Cleans
AMRAP 10 min:
3 Front Squat
20 Double Unders
AMRAP 10 min:
10 Knees to Elbows
100' bear crawl
Competitor- FS (155/115), WB (20/14)
Sport- FS (95/65), 10 Double Under Attempts per round, WB (16/12)
Athlete- FS (75/55), 50 Single Unders per round, WB (14/10),