Exceed Your Goals

CrossFit Programs for All Levels

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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

WOD

CrossFit - Thu, Jan 30
Warm-Up

General (10-12 minutes)

2 Rounds at a Moderate Pace:

1:00 Easy Row or Jog

5 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

1 Wall Walk + 10 sec Nose to Wall Handstand Hold

10 Alternating Bird-Dogs

Specific Movement Efficiency Talk and Practice

Burpee Practice + Wall Walk Efficiency and Practice (2-3 minutes)

5 Slow Burpees focusing on controlled movement

5 Fast Burpees to simulate workout pace

2 Partial Wall Walks (stop halfway up)

2 Full Wall Walks focusing on control and bodyline engagement

Specific Workout Primer

Workout Primer: (2-4 minutes)

100m Run

5 Burpees

- Rest 30 seconds -

9/7 Calorie Row

2 Wall Walks

"Raticate" (10 Rounds for reps)

Every 3:00 minutes x 10 Sets

Station 1:

200m Run

15 Burpees

Station 2:

20/16 Calorie Row

5 Wall Walks

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"Raticate" is a high-intensity interval workout that alternates between two stations every 3 minutes for 10 sets. Each station combines cardio and bodyweight movements, requiring athletes to move efficiently while managing fatigue. The goal is to complete the work within the 3-minute window, leaving time for recovery before the next round.

Goal: Maintain 1:45 - 2:15 / Set

Primary Objective: Complete each working segment by 2:30 on the clock

Secondary Objective: Maintain consistent paces across all sets. Work hard to maintain a good quality pace that helps you avoid drop off in the later rounds here.

[Raticate: Levels] (10 Rounds for reps)

Level 2:
Every 3:00 minutes x 10 Sets

Station 1:
200m Run
12 Burpees

Station 2:
18/14 Calorie Row
4 Wall Walks

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Level 1:
Every 3:00 minutes x 10 Sets

Station 1:
200m Run
10 Burpees

Station 2:
15/12 Calorie Row
3 Wall Walks to 30’’ Off the Wall

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Competitor / Rx+:
Every 3:00 minutes x 10 Sets

Station 1:
200m Run
20 Burpees

Station 2:
25/20 Calorie Row
5 Wall Walks

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Masters 55+:
Every 3:00 minutes x 10 Sets

Station 1:
200m Run
12 Burpees

Station 2:
18/14 Calorie Row
3 Wall Walks

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Big Class:
Starting on Different Stations and if needed have athletes start on a 1:30 Delay to allow for staggered start on the rowers.

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Travel / Hotel Gym:
Sub 200m Run for Row

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories (Checkmark)

3-4 Sets: For Quality

15 Weighted Hip Extensions

:30 second Sorenson Hold

:15-:30 second GHD Supine Hold

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