Exceed Your Goals

CrossFit Programs for All Levels

Your Trusted Partner in Fitness and Health

Our Philosophy
CrossFit Exceed is a community‑friendly style gym that welcomes all levels of athletes. From beginners who are seeking to start their CrossFit journey to those who have years of experience, we support something for everyone. The CFEX community, including our coaches, supports our athletes and encourages one another to challenge each other, have fun and succeed to the best of their ability. Our coaching staff is highly focused on educating each individual about CrossFit and exceeding their goals for health and wellness. Our community atmosphere is what gets our coaches excited to train our people every day. There is no other place like it.

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Membership Pricing

Session Rates

Drop-In Class

$30

10 Sessions

$250

25 Sessions

$550

Program Schedule

BECOME AN ATHLETE

WOD

CrossFit - Thu, May 1

Body Heat, Mobility, Activation (5-7 min)

2:00 Cardio Choice

10 Down Dog to Up Dogs with 1sec Pause at Each Position

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

:30 Dead-Bug

:30 Bird Dogs

General Prep (4-6 min)

2 Sets:

15 Banded Good Mornings

5 Piked Push-Ups

1 Wall Walk + :15 Nose to Wall Handstand Hold

5 Barbell Sumo Deadlifts

5 Barbell Upright Rows

5 Sumo Deadlift High Pulls

Specific Prep (6-8 minutes)

With an Empty Bar, focusing on positions

8 Barbell Deadlifts (Traditional Stance and Grip)

8 Bar Strict Press

- Add Loads -

5 Barbell Deadlifts (Focus on Set-Up from the floor)

5 Barbell Strict Press with light loads

- Build to working percentages over 3-5 min -

Strength Superset (10 Rounds for reps)

10:00 EMOM

Minute 1: 5 Deadlifts

Minute 2: 5 Strict Press

Deadlift @ 65-70% Across

Strict Press: 65-70% Across

% Strict Press and Deadlift

Goal: Consistent, Strong Reps with good speed on the barbell.

Stimulus: Absolute Strength

RPE: 6/10

*Strong work with weights that should feel relatively moderate today.

Key focus areas:

Bracing positions, avoiding any excessive flexion or extension on both lifts.

The focus here is reinforcing quality positions and touches on these movements before max testing next week.

Modifications:

We can adjust the Deadlift to a Hex Bar Deadlift or Sumo Deadlift.

We can modify the Strict Press to Dual Dumbbell Strict Press or a Landmine Press if needed.

"So Much Fun, It Should Be Illegal!" (AMRAP - Rounds and Reps)

8:00 AMRAP

4 Wall Facing Handstand Push-Ups

8 Sumo Deadlift High Pull

Barbell: 95/65lb, 43/30kg

Goal: 6+ rounds

Primary Objective: Keep all rounds to under 1:30, even with the cumulative fatigue towards the later half of this workout

Secondary Objective: Unbroken Movements

Stimulus: Push/Pull Muscular Endurance and Stamina

RPE: 7/10

Key focus areas:

Tight core position on the Wall Facing Handstand Push-Up

Body position and timing in the Sumo Deadlift High Pull

Keeping a good pace between movements to maintain steady throughout the workout.

[So Much Fun It should be Illegal: Levels] (AMRAP - Rounds and Reps)

Level 2:
8:00 AMRAP
4 Wall Facing Handstand Push-Ups to 2in Riser
8 Sumo Deadlift High Pull

Barbell: 75/55lb, 34/25kg

Hands placed 15in from wall

Level 1:
8:00 AMRAP
4 Dual Dumbbell Tall Kneeling Strict Press
8 Kettlebell Sumo Deadlift High Pull

Barbell: 44/26lb 20/12kg

Masters 55+:
8:00 AMRAP
4 Wall Facing Handstand Push-Ups to 2in Riser
8 Sumo Deadlift High Pull

Barbell: 75/55lb, 34/25kg

Hands placed 15in from wall

Competitor:
8:00 AMRAP
4 Deficit Wall Facing Handstand Push-Ups 3/1.5in
8 Sumo Deadlift High Pull

Barbell: 115/75lb, 34/25kg

Travel / Hotel:
8:00 AMRAP
4 Wall Facing Handstand Push-Ups
8 Dual Dumbbell Sumo Deadlift High Pull

Dumbbells: 2 x 35/25lb, 15/12kg

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

10-15 Barbell Hip Thrust

:15-:20 Barbell Hip Thrust Hold

100ft (30m) Sandbag Bear Hug Carry, For Load

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