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.

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Membership Pricing

Session Rates

Drop-In Class

$30

10 Sessions

$250

25 Sessions

$550

Program Schedule

BECOME AN ATHLETE

WOD

CrossFit - Tue, May 12

Warm Up

WORK FOR 5 MINUTES
20sec Bar Hang (mix passive to active)

10 Scapular Pull-Ups
6 Hollow Body Lifts
10 PVC Pipe thruster
6 Pike toe touches (per side)

10 sprawls

Pull Up (Checkmark)

EVERY 3 MIN X 3 SUPERSETS
5-8 Strict Pull-Ups with a 2s pause on the lowering at 90°

+
30s Hollow Hold

X Athletes perform a regular strict Pull-up & control the eccentric - halfway down they hold for 2s

SCALING OPTION
Slow negative Pull-Ups with a 2s pause at 90° // Supported with a partner or band

Engine Failure (Time)

WORKING 4 MIN ON : 2 MIN OFF

ACCUMULATE 8 ROUNDS OF

7 Thruster 43/30kg
7 Burpee Pull-Ups
7 Shuttle Runs
CAP @4 Sets (16min Work)

RX+ | 10 Rounds
RX | 95/65lbs - 43/30kg

INT | 75/55lbs - 35/25kg

TARGETS
RX+ | Finish 10 Rounds in Cap

RX | Finish 8 Rounds in Cap

INT | Finish 7 Rounds in Cap

X Score = total time (including rest)
X the score is the time when Athletes finish the 8 rounds / if they can not finish the 8 rounds within the 4 Set cap, they add 1s to the score for every missing rep

X Athletes always Pick-Up where they left / Example / they finished 5 out of the 7 Shuttles when the timer hits / then they start into the next interval with the 2 remaining shuttle runs
X 1 Shuttle = 8m Out & 8m Back
X Athletes should keep stations close together
X Athletes can use a pull-up bar which is just out of your reach
X Athletes can do a jumping Pull-Up OR Kipping / if they opt for the first then make sure that the feet are directly under the bar / otherwise they will swing all over the place

X replace shuttle runs with 12/10 Cal row or a 150m run

Accessory