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 - Wed, Dec 11

Warm-Up

2 Sets

:30 second Bike

20 Plank Shoulder Taps

10 Alternating Hang Dumbbell Snatch, Light

:30 second Ski Erg

10 Alternating V-Ups + 10 second Hollow Hold

"Mount Mumandad" (AMRAP - Rounds)

40:00 EMOM

min 1: 13/10 Calorie Echo

min 2: 3 Wall Walks

min 3: 16 Alternating Hang Dumbbell Snatch

min 4: 13/10 Calorie Ski Erg

min 5: 16 GHD Sit-Ups

Dumbbell: 50/35lb, 22.5/15kg

Stimulus: Muscular Stamina / Volume Building

RPE: 7/10

Primary Objective: Complete each movement within the 45 sec mark for each minute

Secondary Objective: Maintain a 7/10 RPE or lower for the duration of the workout.

[Mount Mumandad: Levels] (AMRAP - Rounds)

Level 2:
40:00 EMOM
min 1: 10/7 Calorie Echo
min 2: 2 Wall Walks
min 3: 16 Alternating Hang Dumbbell Snatch
min 4: 10/7 Calorie Ski Erg
min 5: 12 GHD Sit-Ups

Dumbbell: 35/25lb, 15/12kg

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Level 1:
40:00 EMOM
min 1: 8/6 Calorie Echo
min 2: 2 Wall Walks to 20’’ off Wall
min 3: 12 Alternating Hang Dumbbell Snatch
min 4: 8/6 Calorie Ski Erg
min 5: 15 Abmat Sit-Ups

Dumbbell: 25/15lb, 12/7kg

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Competitor / Rx+:
40:00 EMOM
min 1: 15/12 Calorie Echo
min 2: 4 Wall Walks
min 3: 12 Alternating Hang Dumbbell Snatch
min 4: 15/12 Calorie Ski Erg
min 5: 20 GHD Sit-Ups

Dumbbell: 70/50lb, 32/22.5kg

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Masters 55+:
40:00 EMOM
min 1: 10/7 Calorie Echo
min 2: 2 Wall Walks
min 3: 16 Alternating Hang Dumbbell Snatch
min 4: 10/7 Calorie Ski Erg
min 5: 16 V-Ups

Dumbbell: 30/20lb, 14/9kg

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Big Class:
As prescribed, If you need to add a station, up the numbers a bit and add a rest station and make 42:00 EMOM

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Travel / Hotel Gym:
40:00 EMOM
min 1: 6 Shuttle Runs
min 2: 3 Wall Walks
min 3: 16 Alternating Hang Dumbbell Snatch
min 4: 12 Burpees

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch