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

  • Image alt description
  • Image alt description
  • Image alt description
  • Image alt description
  • Image alt description
  • Image alt description
  • Image alt description

 
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 11/24

A. Deadlift-
1 set of 5 reps @90% of Target Weight
1 set of 5 reps @95% of Target Weight
1 set of 5 reps @ Target Weight
*Target Weight is +10lbs to last week's weight.

B. "Annie on a Stroll"
50-40-30-20-10
Double Unders
Situps
*100m Waiter Walk after each set.

Competitor- As written. Waiter Walk: (53/35)
Sport- 5 Double Under Attempts + Single Unders (double reps), Waiter Walk (44/26)
Athlete- Single Unders (double reps), Waiter Walk (35/18)

Intro To CrossFit:

4 sets:
A1. Push Jerk- 3 reps
Rest :30
A2. Russian Twists, 20 reps
Rest 1:00

B. 20-15-10-5
DB Push Press
Burpee box jump
*100m farmer carry after each set*

Tuesday 11/25

A. Bench Press- 3 sets of 5 reps @ +5lbs to last week's weight
*If you failed last week, attempt that same weight again. If you have failed the same weight two weeks in a row, reset your weight to the weight you did 3 weeks ago.*

B. "Helen"
3 Rounds for Time:
400m Run
21 KBS
12 Pullups

Competitor- American KBS (53/35), Kipping Pullups
Sport- Russian KBS (44/26), banded kipping pullups or jumping pullups
Athlete- Russian KBS (35/18), Jumping Pullups

Intro To CrossFit:

A. Deadlift Review
B. Hang Power Clean Review
C. Power Clean From Floor Instruction/Practice
D. 3 Rounds for Time:
400m run
7 Power Cleans
10 Jumping Pullups

Wednesday 11/26

A. Front Squat- 3 sets of 5 reps @ +5lbs to last week's weight
*If you failed last week, attempt that same weight again. If you have failed the same weight two weeks in a row, reset your weight to the weight you did 3 weeks ago.*

B. For Time:
50 Wallballs
40 Box Jumps
30 Toes to Bar
40 Box Jumps
50 Wallballs

Competitor- WB (20/14), BJ (24/20), T2B
Sport- WB (16/12), BJ (20/16), Knees to Elbow
Athlete- WB (14/10), BJ (16/12), Knees to Chest

Intro To CrossFit:

4 sets:
A1. Back Squat, 5 reps
Rest :30
A2. Handstand Hold :20
Rest 1:00

B. For Time:
40 KBS
30 Wallballs
20 Toes to bar
30 Wallballs
40 KBS

Thursday 11/27

HAPPY THANKSGIVING!!! NO REGULAR CLASSES. SPECIAL FAMILY WORKOUT TO BE HELD AT SAN MARIN HIGH TRACK AT 9AM. OPEN TO EVERYONE AND ANYONE, INCLUDING KIDS, TEENS, FRIENDS AND FAMILY WHO HAVE NEVER TRIED CROSSFIT.

Friday 11/28

8:30 am and 9:45am Classes ONLY!!

A. Shoulder Press-
3 sets of 5 reps @ +5lb/+2.5lbs to last week's weight
*If you failed last week, attempt that same weight again. If you have failed the same weight two weeks in a row, reset your weight to the weight you did 3 weeks ago.*

B. 3 Rounds for Time:
Row 500m
10 HSPU
5 Power Cleans

Competitor- HSPU, PC (155/115)
Sport- HSPU to 1 abmat or pike pushups, PC (135/95)
Athlete- Pike Pushup on box or DB strict shoulder press (25/15), PC (95/65)

Saturday 11/29

Partner WOD
25 min AMRAP:
40 Slamballs
100' Handstand Wheelbarrow walk
50 KBS
100m Buddy Carry
40 Burpee over partner

Competitor- Slamballs (50/30), KBS (53/35)
Sport- Slamballs (30/20), KBS (44/26)
Athlete- Slamballs (20/14), KBS (35/18), Buddy Carry = Sandbag carry

Intro To CrossFit:
Partner WOD
20 min AMRAP:
25 Slamballs
100' Wheelbarrow walk
50 box jump overs
100m Buddy Carry or sandbag carry
25 Over Unders

Sunday 11/30

7 Rounds, Each for Time:
5 Double KB Thrusters
10 Box Jump Overs
150' Shuttle Run (25' increments"
Rest 1:00 Between Rounds

Competitor- Thrusters (35/26), BJO (24/20)
Sport- Thrusters (26/18), BJO (20/16)
Athlete- Thrusters (18/10), BJO (16/12)
















 

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

Your Name (required)

Your Email (required)

Subject

Your Message