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 - Mon, Oct 19

Warm Up

*PROGRESSIONS IN OCTOBER*
X fourth and last week of the bench press progression on Sundays // Athletes will test their 1RM Bench press
X we are in the second week of a 4 week "Gwen" Progression // each Monday /

OTHER NOTES
X for the skills we work on double under practice on Tuesday and Handstand Push-Ups (skill development) on Friday.

*UPCOMING PROGRESSIONS NOV* // Start in two weeks
X beginning of November we start into a 6 week front squat progression. With this progression we will work on strength endurance. Athletes will test 10RM Front Squat //every Wednesday
X Athletes also start into a 4 week T2B Conditioning progression //every Friday.

ACCUMULATE

5 Swimmer

FOR QUALITY
10 Front Squats
30s Pause in Bottom of Front Squat

10 Muscle Cleans
30s Front Rack Rotations
10 Hang Power Cleans + Push Press

30s Overhead Hold
10 Tall Power Clean + Push Jerks @empty barbell

Gwen week 2 (Time)

AS FAST AS POSSIBLE

5 unbroken Clean & Jerks

7 unbroken Clean & Jerks

9 unbroken Clean & Jerks

Rest 5-min

9 unbroken Clean & Jerks

7 unbroken Clean & Jerks

5 unbroken Clean & Jerks

*Rest as needed in-between Sets

TC - 15 MIN

WEIGHTS
/ SHOULD BE AROUND 50-60% OF 1 RM

RX++ | 185/125
RX+ | 155/115
RX | 135/95
INT | 115/85
SC | 95/65

/ MAYBE EVEN 65% IF 1 RM IS NOT HIGH YET

X Score = total time
X Week 2 on our ‘GWEN’ progression
X Reps must be performed unbroken / re-grip or pause in bottom is not allowed
X if athletes fail to move the bar unbroken, they need to repeat that set
X the ascending rep scheme on the first part makes it way tougher to pace / make sure that Athletes are ready to do all 9 reps unbroken / on the way back they can be a little bit more aggressive

Full Send (Time)

5 ROUNDS | FOR TIME

21/18 Cal Row
15 Burpees over DB
9 Dual DB Push Press

TC - 15 MIN

RX+ | 70/50lbs - 30/22.5kg

RX | 50/35lbs - 22.5/15kg

INT | 35/20lbs - 15/10kg

TARGETS
RX+ | Sub 13 Min
RX | sub 15 Min
INT | get close to finish the 5 Rds