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 - Wed, Apr 24

Warm-up

3 Sets, For Quality

:30/:30 Adductor Rock Backs

:30/:30 Active Deep Lunge Stretch

10 Cossack Squats *Slow and Controlled

5/5 Single Leg Pistol Step-Downs

5 Jumping Pull-Ups + 3 sec Eccentric

Strength / Stability EMOM

12:00 minute EMOM (6 Rounds for reps)

minute 1: 5 Pause Back Squats (2sec) @ 7 RPE

minute 2: 10 Dual Kettlebell Front Rack Tall Kneeling to Standing 53/35lb, 24/16kg

minute 3: Rest

Record Weight for Back Squat on Sets 1-3-5

Record Weights for Dual KB Tall Kneeling to Standing on Sets 2-4-6

Conditioning

Frenzy (Time)

3 Rounds for Time

42 Wall Balls 20/14lb, 10/9ft

21 Toe to Bar

Time Domain: 9:00-13:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Complete each round of the workout in around 4 minutes to keep total time close to 12 minutes on the clock.

Secondary Objective: Maintain sets that allow for only 2 breaks during each set on each movement.

Stimulus: Muscular Endurance / Chipper Feel

RPE: 7/10, This will be lower for the majority, but those with high levels of capacity it will kick up a notch as they are able to hold onto bigger sets.

[Levels: Frenzy] (Time)

Level 2:
3 Rounds for Time
30 Wall Balls 20/14lb, 10/9ft
15 Toe to Bar

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Level 1:
3 Rounds for Time
30 Wall Balls 14/10lb, 10/9ft
15 Kipping Knees to Chest

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Masters 55+:
3 Rounds for Time
30 Wall Balls 20/14lb, 10/9ft
15 Toe to Bar

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Competitor:
3 Rounds for Time
42 Wall Balls 20/14lb, 10/9ft
21 Toe to Bar

*Every Set must be unbroken

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Big Class Option:
As prescribed

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Travel/Hotel:
3 Rounds for Time
30 Dumbbell Thrusters (2x25/15lb, 12/7kg)
15 Strict Knee Raises

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch