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 5/23

Warmup:

3 Rounds, NFT:
Lateral Band Walks, 10 steps each way
Seated Band Rows, 12 reps
Rig Squats, 5 reps

Strength:

A. Front Squat-
4 sets of 5 reps @77.5%

Metcon:

Competition:

Every 3 min for 12 min:

25 Wallballs (20/14)
5 Burpee Pullups
25 Unbroken DUs

*Record split times for each round

Performance:

Every 3 min for 12 min:

21 Wallballs (20/14)
7 Burpee to 6" target above reach
30 Double Unders

*Record split times for each round

Fitness:

Every 3 min for 12 min:

21 Wallballs (16/12)
7 Burpee to 4" target above reach
30 Double Unders or Power Single Unders

*Record split times for each round

Tuesday 5/24

Warmup:

3 rounds, NFT:
Alternating Single-arm KB swings, 16 reps
Seated DB Shoulder Press Alternating from Extension, 12 reps
Banded W's, 10 reps

Strength:

A. Shoulder Press-
4 sets of 5 reps @77.5%

Metcon:

Competition:

For Total Reps:

3:00 Row for Cals
3:00 Box Jump Overs (24/20)
2:00 Row for Cals
2:00 Double KB S2OH (53/35)
1:00 Row for Cals
1:00 Box Jump Overs (24/20)

Performance:

For Total Reps:

3:00 Box Jump Overs (24/20)
3:00 Row for Cals
2:00 Double KB S2OH (44/26)
2:00 Row for Cals
1:00 Box Jump Overs (24/20)
1:00 Row for Cals

Fitness:

For Total Reps:

3:00 Row for Cals
3:00 Box Jumps (20/16)
2:00 Row for Cals
2:00 DB Push Press (30/20)
1:00 Row for Cals
1:00 Box Jumps (20/16)

Wednesday 5/25

Warmup:

2 Rounds, NFT:
Kneeling Banded Hip Thrust, 12 reps
Hip Clamshell, 8 reps/leg
Opposite arm/leg Extensions, 12 reps alt.

Strength:

A. Sumo Deadlift-
4 sets of 3 reps @77.5%

Metcon:

Competition:

3 sets for load:
B1. Wtd. Pistols, 6 reps/leg
Rest :30
B2. Wtd. Strict Toes to Bar, 10 reps
Rest :30

C. Partner Assault Intervals:

6:00 Max Assault Cals. Partners must alternate every :30

Performance:

3 sets for load:
B1. Wtd. Box Pistols, 6 reps/leg
Rest :30
B2. Strict Toes to Bar, 10 reps
Rest :30

C. Partner Assault Intervals:

6:00 Max Assault Cals. Partners must alternate every :30

Fitness:

3 sets for load:
B1. DB Wtd. Step Ups, 6 reps/leg
Rest :30
B2. Strict Hanging Leg Raise, 10 reps
Rest :30

C. Partner Assault Intervals:

6:00 Max Assault Cals. Partners must alternate every :30

Thursday 5/26

Warmup:

3 Rounds, NFT:
Toes n Nose HS Hold, :15
Around the World Lunges, 2 reps/leg
Agility Ladder, 1 pass

Metcon:

Competition:

5 Rounds for Time:

Run 500m
25 Airsquats
50ft Handstand Walk

Performance:

5 Rounds for Time:

Run 500m
20 Airsquats
3 Wallwalks

Fitness:

5 Rounds for Time:

Run 400m
20 Airsquats
20 Plank Shoulder Taps

Friday 5/27

Warmup:

2 Rounds, NFT:
Banded External Rotations, 8 reps/arm
Standing Band CrossOver Flyes, 12 reps alt.
Jumping Good Mornings, 10 reps

Strength:

A. Bench Press-
4 sets of 5 reps @77.5%

Metcon:

Competition:

"Coach Cory"

10 min AMRAP:
5 Deadlifts (155/115)
4 Chest to Bar Pullups
3 Clean and Jerks (155/115)
2 Strict HSPU
1 Snatch (155/115)

Performance:

"Coach Cory"

10 min AMRAP:
5 Deadlifts (115/75)
4 Pullups
3 Clean and Jerks (115/75)
2 HSPU
1 Snatch (115/75)

Fitness:

"Coach Cory"

10 min AMRAP:
5 Double KB Deadlifts (53/35)
4 Leg or Band-Assisted Pullups
3 per arm Single-Arm KB Clean and Jerks (53/35)
2 Pike Pushups or Perfect Pushups
10 KBS (53/35)

Saturday 5/28

Team Crossfit (Competition):

Teams of 3:

A. 10 min to find 10RM Back Squat

Rest 3-5 min

B. For Time:

100 Row Cals w/ Hang From Bar Hold
150 Wallballs (20/14) w/ Handstand Hold
100 Toes to Bar w/ Deadlift Hold (135#)

All Levels Class:

Performance:

Teams of 3

For Time:

100 Medball Situps (20/14)
100 Wallballs (20/14) w/ Handstand Hold
100 Row Cals w/ Pullup Hang Hold
100 Slamballs (20/14) w/ Plank Hold

Fitness:

Teams of 3

For Time:

100 Row Cals w/ Pullup Hang Hold
100 Medball Situps (16/12)
100 Wallballs (16/12) w/ Handstand Hold
100 Slamballs (16/12) w/ Plank Hold

Sunday 5/29

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

Your Name (required)

Your Email (required)

Subject

Your Message