Exceed Your Goals

CrossFit Programs for All Levels

Call Us at (203) 489-3300

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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.

Membership Pricing

CrossFit 3 Times/Week

CrossFit Unlimited

CrossFit Couples Unlimited

Session Rates

Drop-In Class

10 Sessions

25 Sessions

Program Schedule

BECOME AN ATHLETE

WOD

CrossFit - Sat, Dec 21

Warm-Up

2:00 Cardio Choice

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3 Sets, For Quality

15 Banded Good Mornings

10 Alternating Box Step-Ups

5/5 Pistol Box Step-Downs

10/10 Single Leg Foot Elevated Glute Bridge

5/5 Single Arm Ring Rows w/Rotation

"Triple Mushroom" (Time)

For Time: With a Partner

4 Rounds

28 Deadlifts

28 Dual Dumbbell Box Step Ups

7 Rope Climbs

Barbell: 225/155lbs (102/70.5kg)

Dumbbells: 50/35lbs (22.5/15kg)

Box: 24in/20in

Can Sub: Kettlebells for Dumbbells if necessary

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Goal: 16:00-22:00

Time Cap: 25:00

Score: Time

RPE: 8/10

Primary Objective: Manage Grip Fatigue

Secondary Objective: Maintain Sets of 6-10 Reps at a time for the Deadlifts and Step-Ups and complete the Rope Climbs in under 2 minutes.

[Triple Mushroom: Levels] (Time)

Level 2:
Deadlift: 185/125lbs (84/57kg)
Dumbbells: 35/20lbs (16/10kg)
5 Rope Climbs

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Level 1:
Barbell: 155/105lbs (70/47kg)
Dumbbells: 35/20lbs (16/10kg) 5 Pull to Stands

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Competitor / Rx+:
Dumbbell: 70/50lb, 32/22.5kg
Box Height: 30/24in

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Masters 55+:
Same as Level 2

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Big Class:
Single Dumbbell Step-Ups
21 Inverted Rows for Rope Climbs

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Travel / Hotel Gym:
2 Rounds
28 Dual Deadlifts
28 Dual Dumbbell Bench Step-Ups
14 Inverted Rows

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality:

Part A)

5 Rounds

1:00 Dead Hang

-rest :15-

:30 Ring Hamstring Curls

-rest :15-

Part B)

5 Rounds

:30 Banded Curls

:30 Banded Tricep Extensions

If the ring hamstring curl is too difficult, perform foam roller hamstring curls.

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