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

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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 10/20

A. 15 min to find 1RM Deadlift

B. 10 min AMRAP:
10 Box Jumps (30/24)
20 KBS (53/35)
30 Situps

Intro To CrossFit:
A. Bench Press: 5-3-1-5-3-1

B. 12 min AMRAP:
5 Pullups
10 Pushups
15 Airsquats
200m run

Tuesday 10/21

A. 15 min to find 1RM Bench

B. For Time:
9-7-5
Burpee Muscle-Up
*50 Double Unders after each set

Intro To CrossFit:

4 sets:
A1. Front Squat, 3 reps
Rest :30
A2. Barbell Bent-over Row, 8 reps
Rest 1:00

B. For Time:
Run 800m
50 Wallballs
50 Box Jumps
Run 800m

Wednesday 10/22

For Time:
21-15-9
DB Single-arm Snatch Alt. (40/25)
Airdyne Cals (9-6-3 cals Assault bike)
-then-
21-15-9
Pushups
Box Jump Overs (24/20)
-then-
21-15-9
Wallballs (20/14)
V-Ups

Intro To CrossFit:

A. Hang Power Clean Review

B. Hang Squat Clean Instruction/Practice

C. 4 Rounds for Time:
10 Hang Squat Cleans
12 Burpees
14 Row Cals

Thursday 10/23

A. 15 min to find 1RM Front Squat

B. 3 Sets for Reps:
:45 Jumping Lunges
:15 Rest
:45 Toes 2 Bar
:15 Rest
:45 Row Cals
1:15 Rest

Intro To CrossFit:

3 Sets:
A1. Push Press, 3 reps
Rest :30
A2. Hollow Hold/Rock :20
Rest 1:00

B. 3 Sets for Reps:
1:00 DB Push Press
1:00 Situps
1:00 Double Unders/Single Unders
Rest 1:00

Friday 10/24

A. 15 min to find 1RM Shoulder Press

B. 4 Rounds for Time:
12 KB Sumo DL High Pull (70/53)
100' Burpee Broad Jump
200m run

Intro To CrossFit:

4 Sets:
A1. Sumo Deadlift, 5 reps
Rest :30
A2. Handstand Hold :15-:30
Rest 1:00

B. 5 Sets for Splits:
10 Sumo DL High Pull
12 Lateral Hops
100m Sprint
Rest 1:30 between sets

Saturday 10/25

"Hidalgo"
Run 2 mi
Rest 2:00
20 Squat Cleans (135/95)
20 Box Jumps (24/20)
20 OH Walking Lunges (45/25)
20 Box Jumps (24/20)
20 Squat Cleans (135/95)
Rest 2:00
Run 2mi

or

Scaled "Hidalgo"
Run 1 mi
Rest 2:00
20 Squat Cleans (95/65)
20 Box Jumps (20/16)
20 OH Walking Lunges (25/15)
20 Box Jumps (20/16)
20 Squat Cleans (95/65)
Rest 2:00
Run 1mi

Intro To CrossFit:

Partner WOD
For Time:
100 Slamballs
150 Single Unders
100 Lunges
150 KBS

Sunday 10/26

20 Rounds for Time:
2 HSPU
4 Knees to Elbow
6 KBS (70/53)
















 

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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