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

Flexible Memberships

Flex Card

$350

  • 16 Classes

Unlimited Student

$125

  • Unlimited Classes

Foundations

Intro

$299

  • 4 Classes

Standard Packages Memberships

Members

Aerobic Endurance Program - Week 10

A. 20x Turkish Get-ups for Quality
Rest 2 min

B. 2 rounds
800 m run
Accumulate 1:00 side plank/each side
Row 1000m/800
Airdyne 75 cals/60
Rest 4 min between round 1 and 2
Rest 2 min before C

C. 3 rounds
:45 seconds Burpee Box Jump 20"
:15 rest
:45 DU
:15 rest
:45 DB Ground to Overhead (30#/20)

Level 1 B only
Level 2 A&B
Level 3 A-C

Monday 8/31

A. EMOM 8 min:
2 Snatch Pulls @95%-105% of 1RM

B. 4 sets, each for load and time:
3 Snatch
21 Lateral Jumps over bar
12 Assault Cals (15 cals AD)
Rest 2:00 between sets

Comp, Sport, and Athlete as written

Tuesday 9/1

A. Bench Press-
5 sets of 3 reps, building
Rest 2:00 between sets

B. 5 min AMRAP:
1 Rope Climb
50' Bear Crawl

Rest 2:00

5 min AMRAP:
100m Pinch Plate
12 Plate G2OH

Competitor- Plate (35/25)
Sport- 1/2 Rope Climb, Plate (25/15)
Athlete- Rope Lower/Raise, Plate (15/10)

Wednesday 9/2

A. 6 min For Quality:
5 Ring Rows
5 V-Ups
10 Tuck-Ups
10 Hollow Rocks

B. 20 min AMRAP:
20 Front Rack Weighted Static Lunges
50' Handstand Walk
400m Run

Competitor- Barbell (115/75)
Sport- Barbell (95/65), 24 Shoulder Taps On Wall
Athlete- Barbell (65/45), 24 Shoulder Taps with toes on box

Thursday 9/3

A. Deadlift-
5 sets of 2 reps, building
Rest 1:30-2:00 between sets

B. "Christine"
3 Rounds for Time:
500m Row
12 Deadlifts
21 Box Jumps

Competitor- BW Deadlift, BJ (24/20)
Sport- 3/4 BW Deadlift, BJ (20/16)
Athlete- 1/2 BW Deadlift, BJ (16/12)

Friday 9/4

A. EMOM 8 min:
3 Push Press, building

B. For Time:
25-20-15-10-5
Strict Pullup
GHD Situp
Ring Pushup

*50 Double Unders after each round

Competitor- As written
Sport- Kipping Pullups, Weighted Situps (20/15), Standard Pushups
Athlete- 10 Jumping Pullups or Ring Rows per round, Weighted Situps (15/10), Knee-assisted Pushups

Saturday 9/5

TEAM CROSSFIT:

Teams of 4:

A. 8 min to find 1RM Front Squat (Bar cannot be de-loaded, weight can only be added during the 8 min)

Rest 5 min

B. 4 Rounds for Time:
12 Alt. Pistols
14 Slamballs (50/30)
16 Row Cals
18 DB Push Press (40/30)

*For part B, each teammate is at a station at the start of the workout. When an athlete completes the work at their station, they take a knee. Once all 4 teammates have completed the work at their own station and have taken knees, the team may then rotate in a clockwise fashion to the next station. One round is complete when each athlete has completed each station.

ALL LEVELS and INTRO to CROSSFIT

A. Front Squat-
3 sets of 5 reps, building
Rest 1:30 between sets

B. In teams of 4:
15 min AMRAP (score is number of rotations):
14 Row Cals
16 Slamballs
18 DB Push Press
20 Goblet Squats

For Part B, each teammate is at a station at the start of the workout. When an athlete completes the work at their station, they take a knee. Once all 4 teammates have completed the work at their own station and have taken knees, the team may then rotate in a clockwise fashion to the next station. The AMRAP score is the number of times a team rotates stations within 15 min.

Competitor- Slamball (50/30), DB (40/30), Goblet (53/35)
Sport- Slamball (40/20), DB (35/25), Goblet (44/26)
Athlete- Slamball (20/16), DB (25/15), Goblet (35/18)

Sunday 9/6

STRONGMAN SUNDAY!!!
















 

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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