W3 Fitness, Formerly Novato Adventure Boot Camp is Novato's premier outdoor fitness program. We started with 3 people in our first session back in 2008, since then we have worked with hundreds of people challenging them to work their best to get into premium shape.  

We set up our sessions in 6 week blocks.  We do this because we want our clients to let their bodies recover after putting in lots of hard work during the 6 weeks.  It also allows people to exercise at a softer level on their own until the next session starts.

Included in each session are:

We utilize primarily body weight and dumbbells in our programming.  Each person uses between 5-15 lb dumbbells.  The goal is to progress each persons weights as they progress through the program so that the body doesn't get used to the stimulus that we are putting on it.  

We do several minutes of cardiovascular during each 1 hour session.  We believe that challenging yourself with High Intensity Interval Training keeps your body burning a higher number of calories throughout the day as opposed to just don't cardio from a treadmill or eliptical for 30 - 60 minutes

Each session finishes with 5-8 minutes of stretching and cool down.  According to ACE Fitness, the benefits of stretching include:

• Decreases muscle stiffness and increases range of motion
• May reduce your risk of injury
• Helps relieve post-exercise aches and pains
• Improves posture
• Helps reduce or manage stress
• Reduces muscular tension and enhances muscular relaxation.
• Improves mechanical efficiency and overall functional performance
• Promotes circulation
• Decreases the risk of low-back pain