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, Jun 24
Warm-Up

400m Run

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:30/:30 Couch Stretch

:60 Alternating Active Pigeon Stretch

:30/:30 Active Scorpion Stretch

:60 Alternating Crucifix Stretch

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2 Sets

10 Russian Kettlebell Swings

5 Pause Goblet Squats + 5 Goblet Squats

10 Bar Kip Swings

10 Alternating Lateral Lunges

Paused Front Squat (Take 10:00 minutes Work up to a Heavy Pause Front Squat (2 sec) )
Front Squat (2 Rounds for reps)

3 Front Squats @ 85-90% of Heavy for the Day
5 Front Squats @ 80% of Heavy for the Day
*No Pause on the Drop Sets

Rocket Power (Time)

3 Rounds for Time
20 Pull-Ups
20 American Kettlebell Swings 53/35lb, 24/16kg
400m Run

Time Domain: 11:00-15:00
Time Cap: 18:00

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Stimulus: Muscular Endurance / V02 Max

RPE: 9/10

Primary Objective: Complete each round of the workout in under 5 minutes

Secondary Objective: Even pacing across all 3 rounds

Strategy: Start off on the pull-ups and kbs conservatively with the approach to break early to save grip and forearms with the knowledge that towards round 3 the arms will be very fatigued and the pull-ups will be exponentially harder to hang onto. The best plan is quick short sets, manageable rest periods and maintaining pace on the run somewhere between 2-5k run pace.

[Rocket Power: Levels] (Time)

Level 2
3 Rounds for Time
12 Banded Strict Pull-Ups
20 American Kettlebell Swings 44/26lb, 20/12kg
400m Run

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Level 1:
3 Rounds for Time
12 Jumping Pull-Ups
20 Russian Kettlebell Swings
400m Run

Load: Choice

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Masters 55+:
3 Rounds for Time
10 Strict Pull-Ups
20 Russian Kettlebell Swings 53/35lb, 24/16kg
400m Run

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Competitor / Rx+:
3 Rounds for Time
25 Pull-Ups
25 American Kettlebell Swings 53/35lb, 24/16kg
400m Run

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Big Class Option
As prescribed

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Travel / Hotel / Limited Equipment
As Prescribed

May sub Dual Dumbbell Hang Snatch with 2x25/15lb, 12/7kg

PRVN Reset (Checkmark)

1-3 Sets, For Completion

:30/:30 Banded Shoulder Distraction

:30/:30 Foam Roll Lats

1:00 Seated Straddle, alternate touching your toes at a comfortable pace

Optional Accessories (Checkmark)

4 Sets, For Completion as a superset

6/6 Front Rack Box Step Ups

7/7/7 Prone I-Y-T with 2.5-5 lb Plates

*Pick a box height that puts you right around parallel on the step up, and a load that allows you to focus on controlling the negative and not over utilize the non working foot for a push off.

* This will be 7 reps at each position for a total of 21 reps

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