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 - Tue, Oct 15
  WEEK 11

  “The 2x30 Echo Challenge”
 2 Sets, For Calories
 30 second Echo Bike Sprint
 Rest 5:00 minutes b/t sets

 Score : Max Total Calories
Warm-up

2-3 Sets, For Quality

1:00 Cardio Choice

10 second Hollow Hold

10 Tuck Ups

2 Wall Walks + 20 second Nose to Wall Handstand Hold

5/5 Bottoms Up Kettlebell Press

5/5 Kettlebell Windmill

Barbell Primer

Barbell Primer:

3 Sets, Building weights as primer prior

2 Pause Dip Drive (2sec in Dip) + 2 Pause Split Jerk (3 sec in catch)

2 Split Jerk,

*Focus on control in catch and recovery by bringing your front foot back to you and your back foot forward as you bring your feet back in line with your hips to finish the lift

Split Jerk (Every 90 seconds x 6 Sets 2 Reps @ 75%+)
“He Had to Split” (Time)

For Time:

6-12-18-24

Dual Dumbbell Push Press

Abmat Sit-Ups

Dumbbells: 2x (50/35lb, 22.5/15kg)

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Goal Time Domain: 5:00-7:00

Time Cap: 10:00

Primary Objective: Complete each set of Abmat Sit-Ups Unbroken

Secondary Objective: Keep all sets of the Dumbbell Push Press to 3 sets or less

Stimulus: Midline Conditioning and Overhead Press Muscular Endurance

RPE: 7/10

[He Had to Split: Levels] (Time)

Level 2:
Dumbbell:s 2x (35/25lb, 15/12kg)

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Level 1:
Dumbbells: 2x (25/15lb, 12/7k)g

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Masters 55+:
Dumbbells: 2x (30/20lb, 14/9kg)

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Competitor / Rx+:
6-12-18-24
Dual Dumbbell Push Press
GHD Sit-Ups

Dumbbell Loads:
2x 85/60lb
2x 70/50lb
2x 60/45lb
2x 50/35lb

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Big Class Option
For Time:
12-18-24-30
Single Arm Dumbbell Push Press
6-12-18-24
Abmat Sit-Ups

Dumbbell: 50/35lb, 22.5/15kg

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Travel / Hotel / Limited Equipment
As prescribed

Mobility
Optional Accessories (Checkmark)

5 Sets, For Quality

:20 second Supinated Chin Over Bar Hold

100ft (30m) Bearhug Sandbag Carry

8-10 Dumbbell Hammer Curls @ 3030 Tempo

-rest 1:00 b/t sets-

Load: Choice

Pick a load for today where you can perform the work unbroken

If you don't have access to a sandbag, perform a dual kettlebell front rack carry at a heavy

load.

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