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 28

Warm-Up

3 Sets, For Quality

15 Banded Pull Aparts

10 Scapular Push-Ups

20 Plank Shoulder Taps

6 Compression Sit-Ups

30/30 second Side Plank

"Goro" (5 Rounds for reps)

20:00 EMOM

minute 1: 10-8-6-4-2 Bench Press

minute 2: 15-20 GHD Sit-Ups

minute 3: 100ft (30m) Farmers Carry

minute 4: Rest

Bench Loading:

Set 1: @ 65%

Set 2: @ 70%

Set 3: @ 75%

Set 4: @ 80%

Set 5: @ 85%

Kettlebell Load: 70/53lb, 32/24kg

Primary Objective: Bench Press / Complete the reps at each prescribed percentage

Secondary Objective: Complete the GHD Sit-Ups in under 45 seconds

Stimulus: Absolute Strength + Midline Conditioning

RPE: 7-8/10

Notes: This is a strength focused EMOM that builds in a good mix of midline conditioning and upper body absolute strength work. We will be targeting the final 2 reps @ 85% as the primary emphasis and goal for the day, but also focus on how we are tackling the GHD Sit-Ups and Farmers Carry as we move through this EMOM.

[Goro: Levels] (5 Rounds for reps)

Level 2
20:00 AMRAP
minute 1: 10-8-6-4-2 Bench Press
minute 2: 15-20 Weighted Sit-Ups
minute 3: 100ft (30m) Farmers Carry
minute 4: Rest

Bench: Same as L3
Med Ball: 20/14lb, 9/6kg
Kettlebell Load: 53/35lb, 24/16kg

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Level 1:
20:00 AMRAP
minute 1: 8-10 Bench Press
minute 2: 15-20 Abmat Sit-Ups
minute 3: 100ft (30m) Farmers Carry
minute 4: Rest

Bench: RPE of 6 Across
Kettlebell Load: 35/18lb, 16/8kg

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Masters 55+:
20:00 AMRAP
minute 1: 10-10-8-8-6 Bench Press
minute 2: 15-20 Abmat Sit-Ups
minute 3: 100ft (30m) Farmers Carry
minute 4: Rest

Bench: Loads @ 60-70%
Med Ball: 20/14lb, 9/6kg
Kettlebell Load: 53/35lb, 24/16kg

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Competitor / Rx+:
20:00 AMRAP
minute 1: 10-8-6-4-2 Bench Press
minute 2: 20-25 GHD Sit-Ups
minute 3: 100ft (30m) Dumbbell Farmers Carry
minute 4: Rest

Dumbbells: 2 x 100/70lb, (48/32kg)

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Big Class Option
20:00 AMRAP
minute 1: 10-8-6-4-2 Bench Press
minute 2: 20 V-Ups or Med Ball Weighted Sit-Ups
minute 3: 100ft (30m) Farmers Carry
minute 4: Rest

Bench Loading:
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 85%

Kettlebell Load: 70/53lb, 32/24kg

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Travel / Hotel / Limited Equipment
20:00 AMRAP
minute 1: 8-12 Dumbbell Bench Press
minute 2: 20 Weighted Sit-Ups
minute 3: 100ft (30m) Farmers Carry
minute 4: Rest

Farmers Carry: Choice

Mobility

PRVN Recovery #2

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories (Checkmark)

3 Sets, For Quality

10-12 Glute Bridge Dumbbell Pull-Overs

15-20 Banded Tricep Extensions