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.

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Membership Pricing

CrossFit 3 Times/Week

$185/Month

CrossFit Unlimited

$205/Month

CrossFit Couples Unlimited

$368/Month

Session Rates

Drop-In Class

$30

10 Sessions

$250

25 Sessions

$550

Program Schedule

BECOME AN ATHLETE

WOD

CrossFit - Wed, Nov 6
Warm-up

For Quality

3 Sets

10/10 Hip Airplanes

8 Dual Dumbbell Deadlifts

8 Dual Dumbbell Power Cleans

8 Dual Dumbbell Front Rack Reverse Lunges

:12 Dead Hang + 8 Bar Kip Swings + 4 Strict Pull-Ups or 8-10 Ring Rows

*Dumbbells at light to moderate load, under working weights

Deadlift (Every 2:00 x 5 Sets 4 Reps @ 65% 3 Reps @ 70% 2 Reps @ 75% 2 Reps @ 80% 2 Reps @ 80%)

-

% of 1RM Deadlift

We are looking to tackle Deadlifts at loads that allow for us to hit some good weights, but don't overly tax volume or really high end percentages. We are just looking for enough of a stimulus to keep things hot as we lead into the testing phase. These are a touch higher than what we tackled on Monday's Back Squats as we are testing our 3RM in two weeks, not next week.

"Diego" (Time)

For Time:

3 Rounds for Time

18 Box Jump Overs

60ft Dual Dumbbell Front Rack Walking Lunges

18 Toe to Bar

Box: 24/20''

Dumbbells: 50/35lb, 22.5/15kg

--

Goal: 7:00-11:00

Time Cap: 15:00

RPE: 8/10

Primary Objective: Toe to Bar in 3 Sets or Less

Secondary Objective: Consistent Pace round to round

[Diego: Levels] (Time)

Level 2
For Time:
3 Rounds for Time
15 Box Jump Overs
60ft Dual Dumbbell Front Rack Walking Lunges
15 Toe to Bar

Box: 24/20''
Dumbbells: 35/25lb, 15/12kg

----
Level 1:
For Time:
3 Rounds for Time
20 Line Hops
60ft Bodyweight Walking Lunge
20 Abmat Sit-Ups

Box: 24/20''

----
Masters 55+:
For Time:
3 Rounds for Time
15 Box Jump Overs or Step Overs
60ft Dual Dumbbell Front Rack Walking Lunges
15 Toe to Bar

Box: 24/20''
Dumbbells: 30/20lb, 14/9kg

---
Competitor / Rx+:
For Time:
3 Rounds for Time
22 Box Jump Overs
60ft Dual Dumbbell Front Rack Walking Lunges
22 Toe to Bar

Box: 24/20''
Dumbbells: 70/50lb, 32/22.5kg

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Big Class Option
For Time:
3 Rounds for Time
18 Box Jump Overs
60ft Goblet Walking Lunge
18 Toe to Bar

Box: 24/20''
Dumbbells: 70/53lb, 32/24kg KB or 70/50lb, 32/22.5kg DB

----
Travel / Hotel / Limited Equipment
Sub Bench Jump overs or Odd Object Jump Overs

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories (Checkmark)

For Quality:

4 Sets

6/6 Dual Dumbbell Bulgarian Split Squat 30x1

6 Stationary Bar Dips 20x1

-rest as needed b/t sets-

Both movements should be done at the heaviest load you can while maintaining tempo.

Tempo is written as:

Eccentric/lowering - 3 second

Bottom - 0 second

Concentric/raising - Explosive

Top - 1 second

*These numbers are an example for the bulgarians.

If you don't have p-bars, use dumbbells on boxes.

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