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 3/23

"Danny"
20 min AMRAP:
30 Box Jumps
20 Push Press
30 Pullups

Competitor- BJ (24/20), PP (115/75), Kipping Pullups
Sport- BJ (24/20), PP (95/65), Kipping Pullups or 10 Strict Pullups per round
Athlete- BJ (20/16), PP (75/45), 10 Jumping Chest to Bar or 10 Ring Rows per round

Intro to CrossFit:

20 min AMRAP:
30 Box Jumps
20 KBS
10 Jumping Chest to Bar Pullups or 10 Ring Rows

Tuesday 3/24

Shoulder Pre-hab/Re-hab:
3 sets:
A1. DB External Rotations, 10 reps
A2. Box Shoulder Stretch, :20
A3. Box Hamstring Stretch, :15

B. 12 min to build to a heavy single OHS

C. "Annie"
50-40-30-20-10
DUs
Ab-mat Situp

Competitor- As written
Sport- As written or 15 DU attempts per round
Athlete- 100-80-60-40-20 single unders

Intro To CrossFit:

Shoulder Pre-hab/Re-hab:
3 sets:
A1. DB External Rotations, 10 reps
A2. Box Shoulder Stretch, :20
A3. Box Hamstring Stretch, :15

B. OHS- 5 reps x 4 sets for Quality

C. "Annie"
50-40-30-20-10
DUs
Ab-mat Situp

Wednesday 3/25

A. Clean Pull + Clean, (1+1) x 2 reps x 4 sets

B. 4 Rounds for Time:
15 Plate Ground to Overhead
50' Bear Crawl
200m Sandbag Run

Competitor- Plate (45/25), Sandbag (80/60)
Sport- Plate (25/15), Sandbag (60/40) or D-ball (50/30)
Athlete- Plate (25/10), Medball (20#)

Intro to CrossFit:

A. Deadlift- 3 reps x 5 sets

B. 4 Rounds for Time:
15 Plate Ground to Overhead
50' Bear Crawl
200m Sandbag Run or Medball Run

Thursday 3/26

Teams of 2:

2 Rounds for Reps

5:00 to Row 50 Cals then AMRep T2B
Rest 1:00
5:00 to Run 800m then AMRep Slamballs
Rest 1:00
*Only one partner may be working at a time. Work can be partitioned any way.

Competitor- Slamball (50/30)
Sport- T2B or K2E, Slamball (40/20)
Athlete- K2E or Knees to Chest, Slamball (20/14)

Intro to CrossFit:

Teams of 2:

2 Rounds for Reps

5:00 to Row 40 Cals then AMRep T2B or K2E
Rest 1:00
5:00 to Run 600m then AMRep Slamballs
Rest 1:00
*Only one partner may be working at a time. Work can be partitioned any way.

Friday 3/27

ALL CLASSES:

OPEN WOD 15.5: TBA on Thursday Night on games.crossfit.com

Saturday 3/28

OPEN WOD 15.5: TBA on Thursday Night on games.crossfit.com

*HEATS WILL BE RUN FROM 7:30am UNTIL 10AM.

Sunday 3/29

TBA
















 

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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