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

Schedules | WODs


Monday 4/14

A. 20 Rep Backsquat- Final week, 5-10lbs heavier than the previous week

B. EMOM for 10 min:
5 burpees + 50m Sprint

--------------------

Intro Classes -->

4 sets:
A1. Back Squat- 5 reps
Rest 1:00
A2. Ring Rows- 10 reps
Rest 1:00

B. 3 Rounds for Time:
10 jumping pullups
12 Step-Ups
400m run

Tuesday 4/15

A. Snatch-grip push press-
1-1-1-1

B. "So Isabel, Annie, and Cindy walk into a bar. Isabel had lost some weight, Annie wasn't all there, and Cindy forgot her squats..."
With a 20 min running clock:
30 Snatches for Time (75/55)
Then AMRAP:
30 double unders
5 pullups
20 situps
10 Hand Release Pushups

--------------------

Intro Classes -->

3 Sets:
A1. Front Squat- 5 reps
Rest 1:00
A2. Strict Pullup- 5 reps
Rest 1:00

B. 3 sets for reps:
:45 Wallballs
:15 Rest
:45 Situps
:15 Rest
:45 Burpees
1:15 Rest

Wednesday 4/16

A. 10 min to play around with a barbell TGU

B. 3 Rounds for Time:
10 DB Snatch R-arm (50/35)
20 KBS (53/35)
10 DB Snatch L-arm (50/35)
20 KBS (53/35)
400m run

--------------------

Intro Classes -->

3 sets:
A1. Good Mornings- 8 reps
Rest 1:00
A2. Shoulder Press- 5 reps
Rest 1:00

B. EMOM 12 mins:
Min1: 15 KBS
Min 2: :30 Airdyne Sprint

Thursday 4/17

6 sets for weight and cals:

A1. Weighted step-up, front rack. 10 steps alt.
Rest :30
A2. 5 muscle-ups
Rest :30
A3. 50' Burpee Broad Jump
Rest :30
A4. 1:00 AD sprint for cals
Rest 1:30 between sets

Friday 4/18

A. EMOM 10 min: Clean Pull 2 reps

B. "Death by Squat Clean" (135/95)
On the first min, perform 1 squat clean. On the second min, perform 2 squat cleans. Continue adding one rep every min on the min until you cannot complete the number of reps within the min. When you fail, on the next min begin 2 min AMRep of Wallballs (20/14).

Saturday 4/19

Hero WOD
"Paul"

5 Rounds For Time:
50 Double Unders
35 K2E
20 Yard OH walk (185/135)

*25 min time-cap

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Intro Classes -->

3 Sets:
A1. KB Sumo Deadlift- 8 reps
Rest 1:00
A2. Push Press- 5 reps
Rest 1:00

B. Partner WOD:
AMRAP 15 min:
10 KB SDHP
10 box jumps
250m row
*Partners alternate movements. Partner 1 completes the KB SDHP while Partner 1 rests, then Partner 2 does the 10 Box Jumps while Partner 1 rests. Then, Partner 1 will complete the row. After the row, now Partner 2 will complete the SDHP. Partners alternate movements for the entire 15 min.

Sunday 4/20

STRONGMAN SUNDAY- Axles

Intro Classes


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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