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Author: Andy Boone

The Whole Athlete Part Four: Strength Training

By Julie Shepherd

Today will be our final installment in our four-part series of the Whole Athlete. If you missed the previous posts you can find them here; Nutrition – part one, Sleep-part two, and Mindset, part three.

In our final post, we will discuss the importance of building strength in our teen athlete. We all know the importance of training your sport, working individual skills, and practicing with your team, but often times strength training is overlooked for the sake of more training on the ball or on the field, court, or pool.

When can you begin strength training? Strength training can start younger than you might think. At middle school age and even younger, kids can work on body awareness and control. This age group will mainly use their own bodyweight to learn how to move properly. During these years, kids are growing fast and their movement and body control can literally change day by day. Repetition is vital during these years.

As the kids enter puberty and have more control over their bodies, we can start to add some external load to the movements and some intensity. We still want to keep it simple, with movements like goblet squats, kettlebell deadlifts, pull-ups, and dumbbell rows. As their training age (time spent training) increases we can move into more advanced movements such as front squats, trap bar deadlifts, weighted pull-ups, and barbell rows.

One of the many benefits of strength training is reducing the risk of injury in our youth athletes. When athletes learn how to move properly, train how to jump and land (absorb force), and build their engines, they are less likely to get hurt on the field, court, etc. A player sitting on the bench recovering from injury doesn’t do the team any good and can put themselves at risk for recurring injuries.

Another benefit of strength training is becoming better at your sport. If you are stronger, you are faster. If you are more powerful, you can defend better. If you are more fit, you can last longer in the game. What athlete doesn’t want to get stronger and faster?

On a personal note, I have witnessed both of my daughters go through what I would call “many ups and downs” when it comes to strength training. I think it is hard to be parent and coach and over the years it may or may not have caused a few disagreements. Because this is my profession, all I ever wanted was for my kids to believe in what I believe and understand the importance of strength training. It was not easy in their younger years. Now that they are 14 and 17, they both are starting to put it together and see the benefits. Not only do they feel stronger in their sport, but also in how they feel. The confidence exudes in their smile after a training session. It makes them want to eat better, sleep more, and train more.

How long and how often do kids need to train? Of course, there is a pie in the sky answer to this question. If kids had the time, two days a week in their younger years and up to four days a week as they get older. Now, we all know kids are overscheduled with all their activities, school work, and their social life. Balance is important. When first starting out, it is important that kids are having fun while they are training. If they feel like it is a chore or something they don’t really want to do (re-read above paragraph) this can affect how they feel about training when they get older and even into their adult years. Start small, one day a week is great. Get them moving, teach them a few things each class and repeat. As they get older and can start to build muscle, two to four days a week would be great. Again, 1 ½ hours would be amazing, but if they can get in 30-40 minutes per session that is better than nothing at all.

If you learn one thing from this article, I would love it to be your understanding of how important and beneficial strength training is for your teen athlete. This four-part series is called The Whole Athlete, if they don’t have all the pieces in place then it is difficult for them to realize their full potential.

We have the perfect way for you teen athlete to begin or continue their strength training journey. We are starting our Equip spring session on Thursday, Feb. 28th, 2019 and it will run every Thursday until May 2nd. Classes will be one hour, 4:30-5:30. Here is the link to sign up, link.

2019 Best Life Possible

By Andy Boone

What if 2019 is the year that you finally decide to prioritize you? Let that question hang there a bit. I am talking about seriously prioritizing your life, along with growing curious about your health. To take it one step further. What if you decided that beginning in 2019 you were going to commit to living the best life possible? What might the best life possible even look like!? Where would you start?

CrossFit Inc. makes a strong case that points to health parameters that sit well ordered on a continuum of values ranging from “Sick” to “Well” to “Fit”. For example;

  • High-density lipoproteins (HDL cholesterol or what we think of as  good cholesterol). Less than 35 mg/dL of HDL cholesterol and you may have a problem, 50 mg/ dL is  nice, and 75 mg/dL is a whole lot better.
  • Blood pressure: 195/115 mm/Hg you have a problem, 120/70 mm/Hg is considered healthy, and 105/50 mm/Hg looks more like an athlete’s blood pressure
  • Triglycerides, bone density, muscle mass, body fat, hemoglobin A1c all can be plotted relative to the above values.

The significance is that these are the predictors, cause, and  manifestation of chronic disease. Chronic diseases include obesity, coronary heart disease, Type 2 diabetes, stroke, many cancers, Alzheimer’s, peripheral artery disease, and advanced biological aging, among others (above examples from CrossFit Inc. L1 Training Guide and talks by Coach Greg Glassman).

Perhaps you’ve already made your commitment to your health. You have a physician you trust, you test important markers and the above values and metrics sit very nicely within “Well” and “Fit” ranges. Maybe you turned to our CrossFit program or another fitness program you love, you’ve dialed in a nutrition plan and you sleep soundly among other healthy behaviors. You manage stress well and don’t feel a struggle with rumination or overly anxious worry. You are living what feels like your best life and you even have data to support it. Keep rockin!

Or maybe that’s not quite it. Perhaps it still feels, you feel, like something might be missing? Maybe you know something is missing, but just not sure what.

I pen this in the spirit of a new year, but it’s more than that. Your health, your life, and the opportunity for you to live the best life possible is what motivates me. It’s my personal Why. It’s why I spend so much time thinking about this place. It’s why I try to empower and create opportunities for coaches. It’s why I’m committed to this level of transparency! I am determined to create a space, program and a team of coaches that can support you in evoking a massive life change. Consider this your invitation to get curious about what’s possible!

I’ll reach a bit and attempt to connect said invitation to the Buddhist concept of Impermanence. According to the teachings of The Buddha, life is comparable to a river. It is a progressive moment, a series of different moments joining together to give the impression of one continuous flow. It moves from cause to cause and effect to effect. It moves from one point to another, giving the outward impression that it is one continuous unified movement. In reality, it is not.  As they say, the river of yesterday is not the same as today (adapted from urbandharma.org). Today is a new day. A new opportunity.

So much of our physiology and our health is the result of the lifestyle and behaviors we choose. As I have written about in the past, if we are willing to first examine and then potentially say NO to certain aspects of our life, especially with habits we’ve developed over many years, where then can we finally say YES? If we can develop the strength to let go of the stories we’ve told ourselves for many years, then what? What new doors can we open?

A few years ago I found a physician who helped me begin to get really curious about my health. Perhaps more importantly, he helped me begin to pay attention to the life I was living. How did I want to show-up in this great game? Where was I willing to make changes beyond showing up and consistently taking CrossFit classes?

I am certain that each one of us has the power to stop telling ourselves the same old story. My certainty comes from my own experience. 1/1/19 marked achieving a personal goal of 12 months alcohol-free. I pondered this potential lifestyle change for a couple of years. How would I be able to hang with friends? Enjoy happy hours? Survive at a cocktail party!? Alcohol consumption may not even be on your radar, but perhaps there is an area in your life where you might benefit from evoking a change.

Here’s the point I want to make: if we can stop long enough to hear the stories we’ve been telling ourselves for years, the power to choose otherwise and make big shifts lives in each of us.  This includes perceived fate, no matter our age, condition or current physical shape. Even genetic predispositions passed on from our parents are only part of the story. Humans possess the ability to turn genes off and on via lifestyle and behavior changes. Simply put, you have the opportunity to take charge of your health and wake-up to living a different life.

Stay-tuned next week as we begin to preview a couple very cool 2019 programs launching soon. This includes the “Take Charge of your Health” program that will include all access seminars, as well as small group health coaching sessions. Our goal is to create opportunities for us all to dive deeper into identifying our own stories, listening to self-talk, understanding behavior change, setting attainable and sustainable goals and truly waking up what’s possible.

Happy 2019 from Portobelo, Panama.  Let us all celebrate the opportunity to finally Take Charge of Our Health!

Restorative Services

Three levels of CrossFit, Endurance Training, CrossFit Kids, Strength Training, AND Restorative Services!?


CrossFit Novato continues to be inspired by the work of our extraordinary people. This week we spotlight three of our specialty clinicians. Say Hello to Josh, Gilly, and Carrie. Below each clinician shares a little about their philosophy and how to get in touch!

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The Fittest Athletes in the West

Big CrossFit happenings in Del Mar, CA this fine Memorial Day weekend. The CrossFit Games West Regional qualifier brought together the fittest CrossFit athletes and teams representing the Western US and Canada. It also brought together key members from Team CFN. Pictured above CFN’s Coach Cory, Coach Nicole, Coach Gilly, Coach Michael, Coach Kelly, Coach Britt, Coach Mikkel and the other guy.

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Day 2 @ Paleo f(x)™

Dr. Chris Kresser, “How to End Chronic Disease”

Day two featured Berkeley-based Dr. Chris Kresser, Founder, The Center for Functional Medicine and The Kresser Institute.  I was really excited to hear Chris’s talk and will dedicate this entire post to what he covered. Most of what Chris covered can be found in his book, Unconventional Medicine.

I’m writing this on the airplane and noticed Chris is on my flight. I decided not to bother him as I suspect he may have entertained a fair number of fans during the weekend event. I was a little tempted to be that guy.

I’ve supplemented a few of the points from his talk with a few point from his book and strongly suggest you consider adding this one to shelf. I’ve briefly discussed his work before and hope this represents a bit more context and learning.

  1. Today traditional, conventional medicine uses drugs as band-aids. It’s time we figure out a new model of disease prevention.
    1. ABoone note: Let’s think about the relationship we have with our Doctor. Is he/she strategizing and consulting re: how to optimize our health and well being?  Who are the Docs out there able and willing to engage in these discussions? Let’s go find them.

Imagine a new model of healthcare where:

  1. The approach is one that prevents and reverses chronic disease instead of just managing it.
  2. Patient protocols are overhauled, so time spent between patient and doctors and other participants is creative and inspiring and rewarding.
  3. The focus is on patients taking charge of their own life, namely lifestyle and behavior changes.
  4.  Organizations and individual experience a decrease in healthcare costs.

Chris’s view of chronic disease:

  1. Chronic disease is a slow motion plague that is destroying our health, shortening our lifespan, bankrupting our government and threatening the health of future generations.
  2. Most people don’t realize two really important points:
    1. The scale and urgency of the problem.
    2. The action we take must not come out of same system that caused and continues to cause problems. It’s time for real change.

*Insanity is doing the same thing over and over and expecting a different result. We need a new approach to healthcare.

3 Pieces to the Puzzle – a new model of Healthcare:

  1. Functional Medicine – a systems approach to patient care.
  2. Ancestral Medicine + Lifestyle – living in line with our genes.
  3. Collaborative Practice Model – a group of people all strategizing toward empowering patients to take charge with the mission being preventing, reversing and even curing conditions vs. managing.

Today we are living longer, but are we living better?

  1. If you were born in 1900, there was a good chance you would be dead before your 50th birthday.
  2. Collectively, advances in technology and medicine have led to dramatic increase in human lifespan in the industrialized world.
  3. Today if you live in the US, average lifespan is 78 years. But are people able to live rich and fulfilling lives?
  4. 27% of children suffer from chronic disease. This can mean 60 to 70 or more years of medications and suffering.
  5. Situation is worse than we thought. It’s estimated that children today are the first generation of children not expected to outlive their parents.
    1. ABoone note: I’ve mentioned this one before and it really has be thinking about how I can continue supporting and empowering our children, adolescents and teens
    2. Key mission of Julie Shepherd‘s Equip Sport Performance.
      1. How do we Equip our kids to take charge and wake-up to their own Health sooner vs. later?
  6. 20/20 hindsight:
    1. 1950’s obesity was rare
    2. Chronic disease is a defining feature of Western society
  7. The colossal burden
    1. 1 in 2 Americans has a chronic disease
    2. 1 in 4 have multiple disease conditions
    3. Chronic diseases causes 7 of 10 deaths in the US
    4. Chronic disease accounts for 86% of healthcare expenditures
    5. 99% of medicare dollars
    6. 91% of Rx
    7. 76% of physician visits

  1. The financial burden is so enormous, hard to comprehend
    1. Costs the US $3.2 trillion year
    2. Will generate $47 trillion in costs globally by 2030 if epidemic is unchecked
  2. Expected to get worse before better. A few of the staggering numbers:
    1. CDC estimates 1 in 3 or about 100,000,000 (one hundred million) have pre-diabetes or diabetes
    2. 88% of people with pre-diabetes don’t know they have it
    3. Rate of type 2 diabetes in children and teens the rate of type 2 is progressing almost 5%/year
    4. 1 in 6 people have an autoimmune disorder and this is growing

While chronic disease has become our “normal”, there is a BIG difference between what’s common and what’s normal.

  1. Not normal for humans to develop these conditions
  2. Not normal for us to suffer
  3. Not normal to take piles of medications

3 causes to chronic disease epidemic:

  1. Mismatch between genes and our environment
  2. Current model is optimized for acute care vs. chronic conditions
  3. The way healthcare is delivered, doesn’t support interventions for prevention and reversing disease.

So, a new model of health care is one that we all must be interested in. It will take our collective effort:

  1. Functional medicine – systems focused approach that looks at underlying causes.
    1. What that means to you?
      1. Find a Doc who is willing to look at the underlying cause vs. treating symptoms.
      2. Several excellent functional medicine doctors in the area.
      3. ABoone note: CFN is working on partnership, so that we can secure direct, discounted blood tests and panels. My intention is to help you create tools so that you can work with your current physician or find a new physician willing to partner with you as y0u get more curious about your health.
  2. Ancestral diet & lifestyle
    1. Individualized diet approach that’s in line with what genes are designed for.
      1. ABoone note: Are you curious about your genetic make-up?
        1. Some very interesting talks on Day 3 which I will share tomorrow, Monday.
      2. Lifestyle changes in line with what our genes are designed for.
      3. Two above are effective, but not always enough to restore.
  3. Collaboration between Doctors, patients and other Supporting players like a knowledgeable Health Coach who can offer service and/or help guide players.
    1. These often include Body worker, meditation practice, nutritionist other healers.
    2. This is the role of the CFN 7 and really how we want people to get curious!

ABoone note: I want to close by posting the following slide from Chris’s talk one more time. I have no idea if Chris will ever read this post – unlikely – but want to offer him sincere and public thanks for being a leader among a growing group of practitioners and advocates fighting for change. This was his 7th Paleo f(x)™, so he’s not new to the scene.

What’s your job? I rather see it as our collective opportunity. I want to encourage us all to continue waking-up to our Health. To be curious about what data we can look at and really consider how we are thinking,  feeling and living. Not the stories we tell ourselves, but really the daily choices we make re: our lifestyle and behavior.


Day 1 @ Paleo f(x)™

I’ve always wanted to attend Paleo f(x)™ and finally made the trip to Austin, TX. Having followed the conference for many years, I was curious to experience the evolved, more ‘holistic’ health and wellness event. The published list of presenters and goods and services span fitness, nutrition, spirituality, healthcare, politics, entrepreneurship and more. I was very curious to see what others believe and ultimately how we are coming together to help each other wake-up to our Health. 

My first impression of Austin!

  • Willie for President? Why not. I supposed this photo may only matter, really, if you love Country music. I grew-up reluctantly listening to Willie Nelson music and only later in life really appreciate the way he rolls. Thanks for the introduction, Mom & Dad.
  • Austin features some super friendly people and it is a Booming city. It’s about a mile walk from my hotel to Downtown Austin and it’s a friendly construction zone the entire way. I rented a bike for the weekend, so I am that tourist. Here’s a view of Downtown from where I’m staying.

Friday, April 27

Friday marked the first full day of presentations. I listened to a few different panel discussions covering a variety of topics. Here are three individual presenters who stood out:

    1. Dr. Joseph Mercola “Not Well Known Biohacks to Radically Improve Your Health”


    1. Ben Greenfield “10 Ways To Look Good Naked & Live a Long Limitless Life”


  1. Robb Wolf “Metabolic Flexibility: The Rosetta Stone of the Macronutrient Wars”

Dr. Joseph Mercola, “Not Well Known Biohacks to Radically Improve Your Health”

Dr. Mercola’s public mission:

    1. Providing the most up-to-date natural health information and resources and,


  1. Exposing corporate, government, and mass media hype that diverts you away from what is truly best for your health and often to a path that leads straight into an early grave.

Points from Dr. Mercola’s talk I’m spinning on:

    1. Be careful experimenting with nutritional ketosis. He’s practiced several times and felt like he was starving himself. If you try it, cycle it. 


    1. Be careful with protein intake. Believes this should be low or fall between 50-80 g/day. Protein intake up and down should be cycled. The more we age, the more important protein becomes however. 


    1. He is a big believer in Intermittent Fasting and often practices no food windows between 16-20 hours.


    1. Believes that practicing Intermittent Fasting is healthy for most of us, but like Ketosis, should be cycled.


    1. Multi-day water fasting even better than Intermittent Fasting.


    1. 5 day water fasts are just emerging.  
        1. 5 day fast benefits start day 3


        1. The BIG benefit of Fasting? Autophagy and this starts about day 3 of a 5 day fast. Here’s a vide explanation of Autophagy from Dr. Mercola’s website


        1. Stem cells activation


      1. Potent detox


    1. Dr. Mercola suggested we checkout True North Clinic. This is a Fasting clinic and looks like they are our neighbors located in Santa Rosa.


    1. Cell phones are a Class 2B carcinogen. Mercola believes they are Class 1. Believes extended use of cell phones is like extended cigarette smoking. It’s only a matter of time before the general public will understand the harm.  


    1. Secret to Health: RAP which stands for Replicate Ancestral Practices. If we are willing, we will optimize genetics and biochemistry.


    1. Fast your pets. They are designed to fast ie don’t leave food in the bowl. 


    1. Vitamin D is important. Get some sun on your body. 


    1. Limit Electric and Magnetic Fields (EMF)! 
      1. lessemf.com
      2. safelivingtechnologies.com 


    1. “Most bone broths are garbage. Must confirm that it’s grass-fed and organic or it’s likely from China”. BTW, ever heard of BRU


    1. Steam convection ovens. It’s time to throw away microwave ovens! This one really has me spinning as apparently they a table top steam convection oven will cook almost as fast as microwave oven. The ‘microwave is bad’ is something that I’ve known for  along time and just choose to ignore. I feel it’s time to alter that behavior. 


  1. Lastly, don’t stress too much about all this stuff. Ok sure, Dr. Mercola. 🙂

Ben Greenfield, “10 Ways To Look Good Naked & Live a Long Limitless Life”

Was looking forward to Ben’s talk as I’ve just recently started listening to his podcast. Was able to meet Ben first thing Friday morning, introduced by an old friend, Onnit’s Kyle Kingsbury. Have stayed connected with Kyle since we met at an XPT event. Kyle fought in the UFC and an extraordinarily humble and sweet human. Kyle now hosts Onnit’s Total Human Optimization Podcast and I encourage you to give that a listen.

I find Ben interesting because he seems to wrestle basic ancestral living principles and also find ways to marry these principles with science and medicine. He’s quirky and smart and humble and is a professed introvert. Generally, I find myself adoring introverts. 

Ben recently founded a company Kion. It looks like they are offering some interesting coffee and supplements. Personally, I’m super intrigued by the exploding coffee/cold brew/mct oil/reishi mushroom combo bottled products. Check them out at our whole Whole Foods, top shelf, far right on the same wall as the refrigerated bottle water. 

Points from Ben’s talk I’m spinning on:

    1. Number one thing we can do as humans. Identify our purpose. I’m not sure why Ben waited until the end of his talk to share his #1, but this one really resonates. Why are we here? What do we want our legacy to be? When we can identify our purpose, we can empower people – and first ourselves – to live joyful, adventurous and fulfilling lives. Personally, I believe I’ve found my purpose.


    1. TeloYears offers an ‘actionable’ DNA health test. It lets you track your cellular age based on your telomere length and then offers some guidance on what to do with the data. I’m not sure if this is the specific company Ben was referencing, but suggests that he’s added 17 years to biological potential since making lifestyle and behavior changes. I think this is super cool.


    1. Ben looks for opportunities to balancing neurotransmitters via coffee and other means. How do we regulate the chronic disregulation? One of the ways to 100mg L-theanine blended with a good cup of coffee. 
      1. Check out Ben Lynch book Dirty Genes

      2. Eric Braverman’s The Edge Effect


    1. Fix your leaky brain. Optimizing blood brain barrier. Optimizing the filter for your head.  
        1. Follow Ray Chronise 


        1. Research hot/cold shower sessions: 20 seconds cold/10 seconds hot


        1. Experience Cryotherapy


      1. Believer in Cold tubs, better than Cryo


    1. Breath work 
      1. Box breathing. Checkout box breathing techniques like the 4/4. Hey remember Credo classes? 


    1. Eating  
        1. Must read Cate Shanahan’s Deep Nutrition – After reading, given the choice, Ben would choose cotton candy vs. snacks processed in vegetable oil. We must pay closer attention to oils. More important than sugar and worrying about macros. 


        1. B12, must eat more organ meets. Yummy. 


      1. Creatine – is a nootropic and naturally declines as we age. Takes 4-5 gm. day, however, we can only absorb 1.5 g at a time.


    1. Believes in intentional micro-dosing: 
        1. Nicotine – 1-1.5 grams + caffeine – nicotine toothpicks


        1. LSD/ PLSD – 10-20 mg recommended for creativity. Did he say LSD? Curious.  


        1. Pile loose leaf tobacco


      1. Intellect tree – Qualia – mind stuff – herbal nootropic


    1. Train for Speed  
      1. Fast twitch is key – how fast can explode?  
        1. Quality of the muscle more important than quantity 
          1. Speed of Movement rules


    1. We should prioritize Deep Sleep 
        1. Absence of blue, presence of red!


      1. Check out RubyLux infrared bulbs 
    2. Clean Your Gut
        1. Research coffee enemas


      1. Seek psoas and pelvic floor therapy. Hey, Coach Gilly Boyd


    1. Forget “Diets” 
      1. Everyone is different — lots is based on microbiome, so figure out how you work and what you need. 


  1. Control / reduce Glycemic variability  
      1. Bitters


      1. Bitter melon extract — helps decrease post meal


      1. Exercise before meals


    1. Postprandial walk
  2. Create a Morning Routine
      1. Get Up


      1. Drink Coffee


      1. Do some Deep tissue work


      1. Journal


      1. Meditate


      1. Exercise


    1. Take a Cold shower
  3. And don’t forget # 1. What’s your purpose? Maybe it’s time we all wrestle this one. 

Robb Wolf “Metabolic Flexibility: The Rosetta Stone of the Macronutrient Wars”

  • Robb Wolf is sort of the King of Paleolithic Nutrition and Ancestral living. He’s been around the space since the late 90’s. During one of his talks he mentioned that in 1998 he may have been one of a couple hundred people who had any real awareness of Ancestral Nutrition. Then he challenged the audience to look over their shoulders at the 180 or so vendors selling products and services. Pretty crazy.

My notes from Robb’s talk are pretty concise. That’s both because I was really into what he was saying and feel I feel like we are walking down the path representing what he’s getting at. That is, the path to healthy living and longevity is one where we want to build metabolic flexibility into our lives.

Some points from Robb’s talk that I’m spinning on: 

  1. Is there an optimal Ancestor Diet? 
    1. Simply stated, No, there is not.
  2. Undoubtedly there are big macro elements that we all have in common and many of us can stand to benefit from, but we are highly individualized creatures. 
  3. There are populations largely free from Western degenerative diseases.
    1. Inuit and Kitava, two examples.
    2. Largely unprocessed, many common lifestyle, but oddly missing: no continuity of macronutrients.
    3. There is one culture where diet for sure doesn’t work. Our diet. The Western diet is killing people.
  4. Two big questions we need to answer in our pursuit of Health.
    1. Am I metabolically flexible?
    2. Am I largely free from Chronic Disease?
  5. Massive amount of variation for any individual.
  6. Recommends 7 day carb test as he writes about in Wired To Eat
  7. To illustrate why we might want to be curious about how our body responds to food, Robb shared recent, personal blood sugar data. Robb and his wife, Nicki consumed equal amounts of white rice and then tested postprandial blood sugar at exactly the same time. Nicki’s results on the left and Robb’s on the right.

  • My biggest take away from Robb’s talk is that it’s senseless to try and prescribe nutrition and health based on others’ results AND if we find ourselves on a box preaching one way or the other, probably makes sense to hop down pretty quickly. Let’s all get curious about postprandial blood sugars and be curious about what can happen over time and the connection to chronic disease. You can read my CFN 7 article on Insulin Resistance here. Most of what he covered in his talk can be found in his must, super must read, Wired To Eat.
  • Those are the highlights from Day 1. Let’s be curious about our Health. Back at it today, Saturday.   


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Address: 7427 Redwood Blvd
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Phone: (415) 290-2964
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