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 - Tue, Mar 11

Warm-Up:

8:00 EMOM

Minute 1: Cardio Choice

Minute 2: 6 Inchworm Push-Ups + 12-16 Glute Bridges

Minute 3: *Barbell Complex

Minute 4: 10 Alternating Box Step-Ups + 5 Box Jumps

Box Height: 24/20in

Barbell Complex: 6 Tall Muscle Cleans + + 6 Front Squats + 6 Strict Press

Specific Barbell Prep (6-8 minutes)

1-2 Sets, (Dialing in Form)

3 Position Power Clean + 1 Split Jerk with Pause in the Catch and Recovery

3 Position Squat Clean + 1 Split Jerk with a Pause in the Recovery

–

3 Sets, Building to 70%

1 Power Clean + 1 Squat Clean + 1 Split Jerk

Clean and Jerk (Clean and Jerk Complex Every 2:00 minutes x 6 Sets Power Clean + Squat Clean + Split Jerk)

We are looking to complete 1 unbroken complex at or above 70% of your limiter today for this combination. The goal here is consistent mechanics and to build in the range of 85%, which should feel like you have a little more in the tank.

Ideally TnG Today

"High Flying Robin" (Time)

For Time

9-7-5

Bar Muscle-Up

Shoulder to Overhead

Burpee Box Jump Overs

Barbell: 155/105lb, 70/52kg

Box Height: 24/20in

Score = Time

Goal: 7-11 minutes

Time Cap: 14 minutes

Primary Objective: Maintain strategic sets on Bar Muscle-Ups, unbroken reps on the shoulder to overhead and consistent pacing throughout the burpee box jump overs.

Secondary Objective: Limit transition times to keep the intensity high throughout.

Stimulus: High-skill gymnastics meets barbell power output.

RPE (Rate of Perceived Exertion): 8-9/10 – A hard push from the start, with a full send-mode on the round of 5.

[High Flying Robin: Levels] (Time)

Level 2:
For Time
18-14-10
Chest to Bar Pull-Ups
9-7-5
Shoulder to Overhead
Burpee Box Jump Overs

Barbell: 115/75lb, 52/34kg
Box Height: 24/20in

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Level 1:
For Time
21-15-9
Jumping Pull-Ups
9-7-5
Shoulder to Overhead
Burpee Box Step-Ups

Barbell: 75/55lb, 34/25kg
Box Height: 24/20in

---
Competitor / Rx+:
For Time
9-7-5
Bar Muscle-Up
Shoulder to Overhead
Burpee Box Jump Overs

Barbell: 185/125lb, 84/57kg
Box Height: 30/24in

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Masters 55+:
For Time
18-14-10
Pull-Ups
9-7-5
Shoulder to Overhead
Burpee Box Jump Overs

Barbell: 95/65lb, 43/30kg
Box Height: 24/20in

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Big Class:
As prescribed

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Travel / Hotel Gym:
For Time
18-14-10
Strict Pull-Ups
Dumbbell Push Press
Burpee Bench Jump Overs

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

12:00 EMOM

Minute 1 - 6 Strict Pull-Ups

Minute 2 - 6 Strict Ring Dips

Add load or assistance as able, but stay unbroken. These don't need to be overly challenging today, focus on really good positions and control. This piece of our progression will roll in two week mini blocks.