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 - Fri, Apr 25

Body Heat, Mobility, Activation (5 min)

2:00 Row

:30/:30 Active Pigeon Stretch

:20/:20 Samson Stretch

:30 Dead-Bug

:30 Bird Dogs

General Prep (8-10min)

2 Sets: For Quality

:30 Jump Rope

5/5 Worlds Greatest Stretch

6 Compression Sit-Ups

:20 Hollow Hold

10 Deep Lunge Mountain Climbers

Specific Barbell Prep + Get to Working Loads (5-7 minutes)

Back Squat

5 Reps @ 50%

3 Reps @ 60%

3 Reps @ 70%

2 Reps @ 75%

Back Squat (10:00 EMOM 1 Rep @ 80%+ Build over the course of 10 reps with the goal of ending with 3 sets @ 90%+ )

% of 1RM Back Squat

Stimulus: Absolute Strength

*Building to some heavy singles by the last few minutes here with the goal of touching 90% for the final 1-3 reps.

RPE: 8/10 … Volume is low, but loading is heavy

Key focus areas:

Global Tension / Bracing

Root through the feet.

Modifications:

We can adjust to a Box Squat for those with knee issues

We can adjust to a Split Squat for those with back issues.

"Existential Burden" (3 Rounds for reps)

15:00 EMOM

minute 1: 50 Double Unders

minute 2: 12 Up Downs

minute 3: 15 GHD Sit-Ups

minute 4: Max Forearm Plank

minute 5: Rest

"Existential Burden" is a midline-focused EMOM combining jump rope coordination, aerobic bodyweight conditioning, core endurance, and isometric strength. The design challenges athletes to stay consistent under fatigue while balancing dynamic movement with static holds. The key is smooth execution, controlled breathing, and smart pacing, especially in the max plank hold.

Goal: Consistent completion of work across all four active minutes
Stimulus: Midline endurance, aerobic capacity, stamina under sustained tension
RPE: 7.5–8.5/10
Focus: Stay relaxed and composed through high-skill double unders and transitions, manage core fatigue carefully

Key focus areas:

Control breathing through all movements to prevent early burnout

Move efficiently in dynamic pieces (double unders, up downs) to allow a strong plank effort

Stay mentally disciplined during the forearm plank hold

[Levels: Existential Burden] (3 Rounds for reps)

Level 2:
15:00 EMOM
minute 1: 35 Double Unders
minute 2: 10 Up Downs
minute 3: 15 V-Ups
minute 4: - Max Forearm Plank
minute 5: Rest

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Level 1:
15:00 EMOM
minute 1: 50 Single Unders
minute 2: 8 Up Downs
minute 3: 15 Abmat Sit-Ups
minute 4: - Max Forearm Plank
minute 5: Rest

Masters 55+:
15:00 EMOM
minute 1: 35 Double Unders
minute 2: 10 Up Downs
minute 3: 15 V-Ups
minute 4: - Max Forearm Plank
minute 5: Rest

Competitor:
15:00 EMOM
minute 1: 75 Double Unders
minute 2: 12 Burpees to Target 6in
minute 3: 20 GHD Sit-Ups
minute 4: - Max Forearm Plank
minute 5: Rest

Travel / Hotel:
15:00 EMOM
minute 1: 50 Double Unders
minute 2: 10 Up Downs
minute 3: 15 V-Ups
minute 4: - Max Forearm Plank
minute 5: Rest

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories (Checkmark)

3-4 Sets, For Load

100ft (30m) Farmers Carry

100ft (30m) Sandbag Carry