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 - Mon, Apr 15
Warm-up

2:00 minute Bike

Into..

5/5 Worlds Greatest Stretch

30 sec Single Unders

10 Dumbbell Deadlifts

10 Alternating Step-Ups

20 seconds Scapular Pull-Ups

into...

10 Deep Lunge Mountain Climbers

30 second Jump Rope Practice

10 Dumbbell Hang Power Cleans

8 Single Dumbbell Step-Ups

8 Bar Kip Swings

Conditioning
Just Enough (6 Rounds for reps)

6 Sets, For Max Calories
3:00 minute AMRAP
50 Double Unders
4 Dual Dumbbell Power Clean
4 Dual Dumbbell Step Overs 24"/20"
4 Burpee Bar Muscle-Ups
-Max Calorie Echo Bike

Rest 1:00 minute between Sets

Dumbbells: 50/35lbs (22.5/15kg)

Score = Total Sum of Calories

Goal Score: 15/11 Calories Per Interval

Primary Objective: Complete the buy-in work to the calories in 2:00 minutes or less

Secondary Objective: Maintain consistent calories across or increase the calories from set 1 to set 6.

RPE: 8/10

[Levels: Just Enough] (6 Rounds for reps)

Level 2
6 Sets, For Max Calories
3:00 minute AMRAP
40 Double Unders
4 Dual Dumbbell Power Clean
4 Dual Dumbbell Step Overs 24"/20"
4 Burpee Pull-Ups
-Max Calorie Echo Bike
Rest 1:00 minute between Sets

Dumbbells: 35/25lb, 15/12kg

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Level 1:
6 Sets, For Max Calories
3:00 minute AMRAP
75 Single Unders
4 Dual Dumbbell Power Clean
8 Alternating Step-Ups 24/20’’
4 Burpee Jumping Pull-Ups
-Max Calorie Echo Bike
Rest 1:00 minute between Sets

Dumbbells: 25/15lb, 12/7kg

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Masters 55+:
6 Sets, For Max Calories
3:00 minute AMRAP
40 Double Unders
4 Dual Dumbbell Power Clean
4 Dual Dumbbell Step Overs 24"/20"
4 Burpee Pull-Ups
-Max Calorie Echo Bike
Rest 1:00 minute between Sets

Dumbbells: 30/20lb, 14/9kg

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Competitor:
6 Sets, For Max Calories
3:00 minute AMRAP
20 Crossover Double Unders
4 Dual Dumbbell Power Clean
4 Dual Dumbbell Step Overs 24"/20"
4 Burpee Bar Muscle-Ups
-Max Calorie Echo Bike
Rest 1:00 minute between Sets

Dumbbells: 50/35lbs (22.5/15kg)

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Large Class Option:
6 Sets, For Max Calories
0:00-2:00 minutes
40 Dumbbell Toe Taps (Each Tap = 1 Rep)
4/4 Single Arm Dumbbell Power Clean
6 Single Dumbbell Step Overs 24"/20"
4 Burpee Bar Muscle-Ups
2:00-3:00 minutes
Max Calorie Echo Bike
Rest 1:00 minute between sets

Dumbbells: 50/35lbs (22.5/15kg)

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Travel / Hotel:
6 Sets, For Max Calories
40 Dumbbell Toe Taps (Each Tap = 1 Rep) or 50 Double Unders
4 Dual Dumbbell Power Cleans
6 Dual Dumbbell Weighted Step-Ups
8 Burpee Pull-Ups
Max Distance Cardio Machine

Rest 1:00 minute between sets

Dumbbells: 50/35lbs (22.5/15kg)

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

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