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 10/27

A. Deadlift- 1 set @ 90% of 70% of your 1RM, 1 set @ 95% of 70% of your 1RM, 1 set at 70% of your 1RM

B. 10 min AMRAP:
10 Burpee Box Jumps (20/16)
10 Power Snatch (115/75)

Intro To CrossFit:

4 sets:
A1. Weighted Step Up, 12 reps alternating
Rest :30
A2. Strict Pullup or Negatives, 3-5 reps
Rest 1:00

B. 12 min AMRAP:
10 Wallball
5 Toes to bar
10 cal Row

Tuesday 10/28

A. Bench Press- 3 sets of 5 reps @ 70% of your 1RM

3 sets:
B1. Single-arm DB Row, 10 reps
B2. DB Lateral Raise, 10 reps
B3. Arch to Hollow, 3 reps

C. In Partners, 8 min Max Cals on Airdyne. Partners must alternate every :30

Intro To CrossFit:

A. OHS Review

B. HPS Review

C. 5 Rounds for Time:
5 Power Snatch
5 OHS
10 Burpees
200m Run

Wednesday 10/29

AMRAP 8 min:
7 Power Clean (135/95)
100m Farmer Carry (70/53)

Rest 2 min

AMRAP 8 min:
10 DB Push Press (40/25)
12 Cal Row

Rest 2 min:

AMRAP 8 min:
5 HSPU
200m run

Intro To CrossFit:

4 sets:
A1. Shoulder Press, 3 reps
Rest :30
A2. L-Sit :15
Rest 1:00

B. EMOM 10 min:
3 DB Thrusters
20 single unders

Thursday 10/30

A. Front Squat- 3 sets of 5 reps @ 70% of your 1RM.

B. 10 min AMRep, ascending ladder by 2 reps:
2 Wallball (20/14)
2 Toes to bar
2 burpees
then
4 Wallball
4 Toes to bar
4 burpees
and so on, adding 2 reps each set. Score is total number of reps completed.

Intro To CrossFit:

4 Sets:
A1. Deadlift, 5 reps
Rest :30
A2. Weighted Situps, 10 reps
Rest 1:00

B. 10 min AMRAP:
20 KBS
10 Jumping Pullups
:30 Hollow Hold

Friday 10/31

A. Shoulder Press- 3 sets of 5 reps @70% of 1RM

B. For Time:
75 Double Unders
21 Pullups
15 Pushups
9 Pistols
75 Double Unders
15 Pullups
12 Pushups
9 Pistols
75 Double Unders
9 Pullups
6 Pushups
3 Pistols

Intro To CrossFit:

A. Push Press Review

B. Push Jerk- 5 sets of 5 reps, rest 1:30 between sets

C. For Time:
400m Run
30 DB Push Press
20 Burpees
100' bear crawl
400m run

Saturday 11/1

For Time:
Row 500m
15 GHD Situps
20 Box Jumps (24/20)
25 KBS (53/35)
Row 1,000m
15 GHD Situps
20 Box Jumps (24/20)
25 KBS (53/35)
Row 1,500m
15 GHD Situps
20 Box Jumps (24/20)
25 KBS (53/35)

Intro To CrossFit:

Partner WOD:
20 min AMRAP:
15 Box Jumps
12 Goblet Squats
9 Ring Rows

*Partner 1 begins the AMRAP, while Partner 2 Rows 300m. When Partner 2 completes 300m, Partner 1 starts rowing while partner 2 works on the AMRAP where Partner 1 left off. Partners will alternate rowing every 300m, and someone must always be rowing. Score is only the number of rounds and reps of the AMRAP completed.

Sunday 11/2

STRONGMAN SUNDAY
















 

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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