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

Members

Monday 5/18

A. Bench Press-
W1- 35% or empty bar x 7 reps
W2- 55% x 5 reps
W3- 65% x 3 reps
S1- 78% x 5 reps
S2- 80% x 5 reps
S3- 82% x 5 reps

B. For Time:

Row 1K
50 Medball Situps
25 HSPU

*You may partition the work any way

Competitor- Medball (20/14)
Sport- Medball (16/12), HSPU to 1 abmat or combo of negatives and pike pushups
Athlete- Medball (14/10), Pike Pushups on floor or box

Intro to CrossFit:

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

B. For Time:
Row 1K
50 Medball Situps
25 Pike Pushups

*You may partition the work any way

Tuesday 5/19

A. Back Squat-
W1- 35% or empty bar x 7 reps
W2- 55% x 5 reps
W3- 65% x 3 reps
S1- 78% x 5 reps
S2- 80% x 5 reps
S3- 82% x 5 reps

B. 3 Rounds for reps
3:00 to complete-
Run 200m
10 Burpees
AMRep Wallballs

Rest 1:00 between rounds

Competitor- WB (20/14)
Sport- WB (16/12)
Athlete- WB (14/10)

Intro to CrossFit:

4 sets:
A1. Back Squat- 5 reps, building
Rest :30
A2. Single-arm DB Row, 10 reps/arm
Rest 1:00

B. 3 Rounds for reps
3:00 to complete-
Run 200m
10 Burpees
AMRep Wallballs

Rest 1:00 between rounds

Wednesday 5/20

Shoulder Re-hab, 3 sets:
A1. Banded External Rotations, 10 reps/arm
A2. Scap Wall Slides, 5 reps
A3. Foam Rolling or Lax Rolling shoulders 1:00

B. For Time:
50 Double Unders
15 Hip Extensions
1 Rope Climbs
50 Double Unders
15 Hip Extensions
2 Rope Climbs
50 Double Unders
15 Hip Extensions
3 Rope Climbs
50 Double Unders
15 Hip Extensions
4 Rope Climbs

Competitor- as written
Sport- 25 DU Attempts, 35# BB weighted good mornings
Athlete- 100 single unders, 15# BB weighted good mornings, Rope or Sheet Lower/Raises

Intro to CrossFit:

Shoulder Re-hab, 3 sets:
A1. Banded External Rotations, 10 reps/arm
A2. Scap Wall Slides, 5 reps
A3. Foam Rolling or Lax Rolling shoulders 1:00

B. For Time:
50 Double Unders or 100 singles
15 Banded Good Mornings
1 Rope Climb or Lower/Raise
50 Double Unders or 100 singles
15 Banded Good Mornings
2 Rope Climbs or Lower/Raise
50 Double Unders or 100 singles
15 Banded Good Mornings
3 Rope Climbs or Lower/Raise
50 Double Unders or 100 singles
15 Banded Good Mornings
4 Rope Climbs or Lower/Raise

Thursday 5/21

A. Jerk-
W1- 35% or empty bar x 3 reps
W2- 55% x 3 reps
W3- 65% x 3 reps
S1- 70% x 5 reps
S2- 75% x 4 reps
S3- 80% x 3 reps

B. 10 min AMRep Ladder:

3 Chest 2 Bar Pullups
3 Slamballs
3 Assault Cals
6 C2B Pullups
6 Slamballs
6 Assault Cals
9 C2B Pullups
9 Slamballs
9 Assault Cals
....and so on

Competitor- Slamball (50/30)
Sport- Standard Kipping Pullups (with a thin band ok), Slamball (40/20)
Athlete- Jumping Chest to Bar or Hard Ring Rows, Slamball (30/16)

Intro to CrossFit:

4 sets:
A1. Push Press- 5 reps, building
Rest :30
A2. L-Sit or L-Hang :15
Rest 1:00

B. 10 min AMRep Ladder:

3 Chest 2 Bar Jumping Pullups or Hard Ring Rows
3 Slamballs
3 Assault Cals
6 Chest 2 Bar Jumping Pullups or Hard Ring Rows
6 Slamballs
6 Assault Cals
9 Chest 2 Bar Jumping Pullups or Hard Ring Rows
9 Slamballs
9 Assault Cals
....and so on

Friday 5/22

A. Squat Clean-
W1- 35% or empty bar x 3 reps
W2- 55% x 3 reps
W3- 65% x 3 reps
S1- 70% x 5 reps
S2- 75% x 4 reps
S3- 80% x 3 reps

B. 3 Rounds For Time:

Run 100m
15 Box Jumps
Run 100m
15 Plate Ground 2 OH
Run 100m
15 OH Walking Lunges

Competitor- BJ (24/20), Plate (45/35)
Sport- BJ (20/16), Plate (35/25)
Athlete- BJ (16/12), Plate (25/15)

Intro to CrossFit:

A. Hang Power Clean-

3 reps x 5 sets, building

B. 3 Rounds For Time:

Run 100m
15 Box Jumps
Run 100m
15 Plate Ground 2 OH
Run 100m
15 Walking Lunges

Saturday 5/23

TEAM CROSSFIT:

Teams of 4

A. Mystery "Sprint" Event

B. For Time:

40 Pushups
500m Row
50 KBS
25 Shoulder to Overhead (135/95)

*At 3-2-1-GO, the first athlete begins working on the 40 pushups while their team waits. Once teammate 1 has completed the pushups, they move on to the rower while teammate 2 begins working on their 40 pushups. The team continues to progress this way until the last teammate has completed the shoulder to overhead. A teammate cannot move on to the next station until the person in front of them is finished.

ALL LEVELS:

Teams of 4
30 min AMRAP:

20/15 Hand Release Pushups
300m Row
25 KBS
10 Barbell Shoulder To Overhead

*One teammate starts at each station. A round is completed when all four teammates have completed all 4 movements. The team cannot rotate until each teammate has completed the work at their station.

Competitor- KBS (70/53), S2OH (135/95)
Sport- KBS (53/35), S2OH (115/75)
Athlete- KBS (44/26), S2OH (95/65)

INTRO TO CROSSFIT:

Teams of 4
20 min AMRAP:

15/10 Hand Release Pushups
250m Row
20 KBS
10DB Push Press

*One teammate starts at each station. A round is completed when all four teammates have completed all 4 movements. The team cannot rotate until each teammate has completed the work at their station.

Sunday 5/24

For Time:

50 Cal Assault Bike Buy-in

-then-

5 Rounds of:
7 Snatch
21 Situps
35 Double Unders

-then-

500m Run buy out
















 

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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