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 - Tue, Jun 17

Warm Up

5 ROUNDS - 40sec ON: 20sec OFF

Skill HSPU (AMRAP - Reps)

EVERY 2:30 MIN X 5 ROUNDS

8 kipping HSPU
Rest 10s
6 kipping HSPU
Rest 10s
4 kipping HSPU

X Ideally reps are performed unbroken
RX+ | 10-8-6 Reps

RX | 8-6-4 Reps

INT |
6-4-2 Reps //

5-3-1 Reps //

3-2-1 Reps //

2-1-1 Reps //

SCALING OPTION
X Shorten Range of Motion with an Ab-Mat // Plates

You took the red pill (Time)

3 SETS | FOR TIME

9-6-3
Snatches
Burpee Pull-Ups

Rest 1 MIN

TC - 16 MIN

SET 1 | 135/95lbs - 61/43kg

SET 2 | 115/80lbs - 52/36kg

SET 3 | 95/65lbs - 43/30kg

RX+ |
SET 1 | 155/105lbs - 70/48kg

SET 2 | 135/95lbs - 61/43kg

SET 3 | 115/80lbs - 52/36kg

RX | as written

INT |
SET 1 | 115/80lbs - 52/36kg

SET 2 | 95/65lbs - 43/30kg

SET 3 | 75/55lbs 35/25kg

X Score = Total time (including rest)
X All style on the Snatches allowed / Power OR Squat
X On the heavier bar Quick Singles might be a good option on the Snatches
X Steady pace on the Burpee Pull-Ups
X there is a 1 minute rest in between rounds // That allows athletes to push the pace just a bit harder

Accessory

Goal: Build anti-rotation and bracing strength for lifting.
• Deadbugs or Bird Dogs – 3x10/side
• Weighted Plank Hold – 3x :30–:45
• Suitcase Carries – 3x50 ft/side
• GHD or Weighted Sit-Ups – 3x15
• Russian Twists

(with plate or ball) – 3x20
• Optional: Hollow Hold Tabata

(20s on / 10s off x 4)