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 4/25

Warmup:

3 Rounds, NFT:
DB External Rotations, 8 reps/arm
Muscle Snatch or Muscle Clean, 5 reps
DB Pec Flies (flat bench), 10 reps

Strength:

A. Bench Press-
4 sets of 5 reps @ 67.5%

Metcon:

Competition:

"Coach Kelly"

3 Rounds for Reps:

3 min to complete:
400m Run
10 Toes to Bar
AMRep Power Snatch (115/75) in remaining time

Rest 2:00 between rounds

*Scores are the number of snatches performed each round.

Performance:
"Coach Kelly"

3 Rounds for Reps:

3 min to complete:
300m Run
10 Toes to Bar
AMRep Power Snatch (95/65) in remaining time

Rest 2:00 between rounds

*Scores are the number of snatches performed each round.

Fitness:

"Coach Kelly"

3 Rounds for Reps:

3 min to complete:
300m Run
10 Hanging Leg Raises
AMRep Hang Power Cleans (95/65)
Rest 2:00 between rounds

*Scores are the number of snatches performed each round.

Tuesday 4/26

Warmup:

3 Rounds, NFT:
Grasshoppers, 12 reps
Banded KB Overhead PVC Walk, 100ft
Parallette Pass-Through, 6 reps

Skill:
8 min to play with Cartwheels and Forward Rolls

Metcon:

Competition:

For Time:

1K Row
-then-
4 Rounds:
12 KB Thrusters (53/35)
10 Slamballs (50/30)
-then-
1K Row

Performance:

For Time:

4 Rounds:
8 DB Thrusters (35/25)
8 Slamballs (40/20)
-then-
1.5K Row
-then-
4 Rounds:
8 DB Thrusters (35/25)
8 Slamballs (40/20)

Fitness:

For Time:

40/30 Cals Assault
-then-
4 Rounds:
15 DB Thrusters (25/15)
12 Slamballs (20/16)
-then-
40/30 Cals Assault

Wednesday 4/27

Warmup:

3 Rounds, NFT:
Band Walks, 10 steps each leg
Straight-Arm banded Lat Pulldowns, 12 reps
Single-leg RDL with Barbell, 6 reps/leg

Strength:
A. Sumo Deadlift-
4 sets of 5 reps @ 67.5%

Metcon:

Competition:

3 Rounds for Reps:

:45 ME American KBS (70/53)
:15 Rest
:45 ME GHD Situps
:15 Rest
:45 Double Unders
1:15 Rest

Performance:

3 Rounds for Reps:

:45 ME Double Unders
:15 Rest
:45 ME KBS (53/35)
:15 Rest
:45 ME Wallwalks
1:15 Rest

Fitness:

3 Rounds for Reps:

:45 ME Plank Shoulder Taps (right/left=1rep)
:15 Rest
:45 ME Power Single Unders
:15 Rest
:45 ME KBS (44/26)
1:15 Rest

Thursday 4/28

2 Rounds, NFT:
Bent-Over Row, Rotate and Press, 5 reps
Banded Cross-Over Shoulder Raise, 6 reps per arm
Plank Hold on Rings or with elbows on physioball, :30

Strength:

A. Shoulder Press-
4 sets of 5 reps @ 67.5%

Metcon:

Competition:

15 min AMRAP:

5 Chest to Bar Pullups
10 Hand Release Pushups
15 Airsquats

*Every 2:00, starting at 2:00 on the clock, Run 100m before continuing the AMRAP where you left off.

Performance:
15 min AMRAP:

5 Pullups
10 Hand Release Pushups
15 Situps

*Every 2:00, starting at 2:00 on the clock, Run 100m before continuing the AMRAP where you left off.

Fitness:

15 min AMRAP:
200m Run
8 Ring Rows (make them hard!)
14 Pushups
20 Situps

Friday 4/29

Warmup:

3 rounds, NFT:
Around-the-world Lunges, 2 reps per leg
Box Up, Up, Down, Down, 10 reps
Plate Sit-up, 12 reps

Strength:

A. Front Squat-
4 sets of 5 reps @ 67.5%

Metcon:

Competition:

3 Rounds for Time:
27 Wallballs (20/14)
21 Box Jumps (24/20)
15 Burpees
9 Hang Power Cleans (135/95)

Performance:

4 Rounds for Time:
21 Wallballs (20/14)
15 Box Jump Overs (24/20)
9 Burpees

Fitness:
4 Rounds for Time:
21 Wallballs (16/12)
15 Box Jump Overs (20/16)
9 Burpees

Saturday 4/30

Team Class:

Competition:

Teams of 3-4:

For Time:

21 Partner Deadlifts (Between 315#-405#)
21 Bar Muscle Ups
21 Assault Cals and 21 Row Cals
18 Partner DL
18 Bar Muscle Ups
18 Assault Cals and 18 Row Cals
15 Partner DL
15 Bar Muscle Ups
15 Assault Cals and 15 Row Cals
12 Partner DL
12 Bar Muscle Ups
12 Assault Cals and 12 Row Cals
9 Partner DL
9 Bar Muscle Ups
9 Assault Cals and 9 Row Cals
6 Partner DL
6 Bar Muscle Ups
6 Assault Cals and 6 Row Cals
3 Partner DL
3 Bar Muscle Ups
3 Assault Cals and 3 Row Cals

All Levels:

Performance:

Partner WOD
20 min AMRAP:

5 Deadlifts (205/155)
5 Partner Over Unders
5 Assault Cals or 8 Row Cals

*Partners alternate rounds

Fitness:

Partner WOD

20 min AMRAP:

5 KB Deadlifts (80/70)
5 Partner Over Unders
5 Assault Cals or 8 Row Cals

*Partners alternate rounds

Sunday 5/1

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

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