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 - Sat, Dec 6

Warm Up

6 ROUNDS - 40sec ON: 20sec OFF
RD 1 | Romanian Deadlifts

RD 2 | Row/bike/ski/run

RD 3 | Pike Toe Touches

RD 4 | Row/bike/ski/run

RD 5 | Sprawls
RD 6 | Row/bike/ski/run

The Wheel of Pain (Calories)

30 MIN MAX CAL
Bike IGYG
AT MIN 0

PERFORM 21-15-9
Alt. DB Snatches 22.5/15kg

Lateral Burpees over DB
AT MIN 10

PERFROM 15-12-9
Partner Deadlifts 125/92kg

Bar facing Burpees
AT MIN 20

PERFORM 9-7-5
Shuttle Runs
Burpee Pull-Ups

TC - 30 MIN

RX+ |
Dumbbell | 70/50lbs - 23.5/22.5kg Deadlift | 300/225lbs - 135/102kg

RX |
Dumbbell | 50/35lbs - 22.5/15kg Deadlift | 275/205lbs - 125/92kg

INT |
Dumbbell | 35/20lbs- 15/10kg

Deadlift | 225/155lbs - 102/70kg

TARGETS
RX+ | 200/160 Cal

RX | 160/130 Cal

INT | 120/100 Cal

X Score = Total Cal Assault Bike
X the couplets are all performed synchronized
X 1 Shuttle Run = 8m Out & 8m Back
X Athletes start the workout with 21-15-9 of synchro DB Snatches & Burpees - then in the remainder of the 10min window they accumulate as many calories on the bike as possible (only one athlete works on the bike)
X At the 10min mark they start into the next part - the workout is over at the 30min mark
X only one barbell for the partner deadlifts > both on one bar at the same time
X the quicker they are on the workout the more time they will have on the bike
X athletes should get around at least 4 Minutes on the bike each round

SCALING OPTIONS

Burpee to Target

Accessory

40/20 Work/Rest
8 Rounds (8:00)
• 40 sec: V-ups
• 20 sec: Rest
• Alternate each round between:
• V-ups
• Plank Shoulder Taps