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 - Wed, Oct 28

Warm Up

MIN 1 | 12 Air Squats w/pause ion the bottom position

MIN 2 | 10 Goblet Squats
MIN 3 | 8 Empty Bar Front Squats
MIN 4 | 6 Front Squats + 2s Pause
MIN 5 | 4 Front Squats w/one sec pause @light weight

Front Squat (Weight)

SET 1 | 10min to build to 3 RM Paused Front Squat

SET 2-4 | 3 Front Squats @90% of 3 RM (No Pause)

Rest 2min in-between Sets (2-4)

*3 RM = 1-sec pause in bottom (RPE 9)

**Use 90% of Set 1 for Set 2-4 / regular squats no pause

X Athletes build in 10min to a heavy Set of 3 with a 1-sec pause in the bottom

X Then reduce to 90% of todays heaviest set and perform 3 Sets with 3 regular Front Squats /no pause
X Athletes should stick to the pause in the bottom
X No re-bounce in the bottom

X RPE 9 = definitely 1 more rep in the tank

Chaos Theory (Time)

4 ROUNDS / FOR TIME

200-meter Run
5 Power Snatches

200-meter Run

10 C2B Pull-Ups

TC - 16min

RX+ | 5 Bar Muscle Ups 155/105lbs - 70/48kg

RX | 135/95lbs - 61/43kg

INT | 5 C2B OR 10 Pull-Ups 115/85lbs - 52/36kg

SC | Pull-Ups 95/65lbs - 43/30kg

NO RUN?
250/200m Row/Ski Erg

625/500m Assault/Echo Bike

7 Shuttle runs

Accessory

Minute 1: 12–15 V-ups

Minute 2: 40-second plank hold

Minute 3: 16 Russian twists (each side counts as 1)

Minute 4: 12–15 hanging knee raises

Repeat for 2 rounds.

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