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.

Free Trial

Membership Pricing

Session Rates

Drop-In Class

$30

10 Sessions

$250

25 Sessions

$550

Program Schedule

BECOME AN ATHLETE

WOD

CrossFit - Thu, Oct 10

Warm-up

2 Sets, For Quality

5/5 Single Arm Overhead Tall Kneeling to Standing

10 Hollow Rocks

10 Russian Twists (Over and Back = 1)

20 Bear Plank Shoulder Taps

10/10 Pallof Press

31x1 Tempo Strict Press (3 Rounds for reps)

Every 2:00 x 4 Sets

4 Reps @ 70%+

% Based on 1RM Strict Press

Each rep will have a 3 second negative and 1 second pause on the shoulder and 1 second pause over head

Record Working Weight

"Jenga" (Checkmark)

16:00 EMOM

minute 1: 1/1 Turkish Get-Ups

minute 2: 14 GHD Sit-Ups

minute 3: 20/15 Push-Ups

minute 4: :20/:20 Pallof Press Hold

Load: 53/35lb, 24/16kg

Primary Objective: Complete Each Movement within each minute

Secondary Objective: Complete the set of GHD Sit-Ups and Push-Ups unbroken across all sets

Stimulus: Midline Stability and Muscular Stamina

RPE: 7/10

[Jenga: Levels] (Checkmark)

Level 2
16:00 EMOM
minute 1: 1/1 Turkish Get-Ups
minute 2: 20 V-Ups
minute 3: 15/10 Push-Ups
minute 4: :20/:20 Pallof Press Hold

Load: 44/26lb, 20/12kg

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Level 1:
16:00 EMOM
minute 1: 1/1 Turkish Get-Ups
minute 2: 20 Abmat Sit-Ups
minute 3: 15/10 Elevated Push-Ups
minute 4: :20/:20 Pallof Press Hold

Load: 35/18lb, 16/8kg

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Masters 55+:
16:00 EMOM
minute 1: 1/1 Turkish Get-Ups
minute 2: 20 V-Ups
minute 3: 15/10 Push-Ups
minute 4: :20/:20 Pallof Press Hold

Load: 44/26lb, 20/12kg

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Competitor / Rx+:
Day Off /Active Recovery Day

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Big Class Option
16:00 EMOM
minute 1: 1/1 Turkish Get-Ups
minute 2: 14 Medball Weighted Sit-Ups
minute 3: 20/15 Push-Ups
minute 4: :20/:20 Pallof Press Hold

Kettlebell: 53/35lb, 24/16kg
Wall Ball: 20/14lb, 9/6kg

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Travel / Hotel / Limited Equipment
16:00 EMOM
minute 1: 1/1 Turkish Get-Ups
minute 2: 14 Weighted Sit-Ups
minute 3: 20/15 Push-Ups
minute 4: :20/:20 Pallof Press Hold

Choice on Loads

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose

Optional Accessories (Checkmark)

3 Sets, For Quality

6-8 Incline Dumbbell Chest Fly

6-8 Glute Bridge Dumbbell Pull-Overs