Exceed Your Goals

CrossFit Programs for All Levels

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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.

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Membership Pricing

Session Rates

Drop-In Class

$30

10 Sessions

$250

25 Sessions

$550

Program Schedule

BECOME AN ATHLETE

WOD

CrossFit - Thu, Apr 24

Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Hang Power Snatch + 5 Overhead Squats

:15 Ring Support Hold

:15 Bottom of Ring Dip Hold

8 Muscle-Up Row Transitions

Snatch (10:00 EMOM 1 Snatch @ 80%+)

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% of 1RM Snatch,

*Snatch can be Power or Squat

Goal: Build to 90%+

Stimulus: Speed Strength and Power

RPE: 7/10

*Building to a heavy, but should not be overly taxing today

Key focus areas:

Speed through the middle, strong finish and fast turnover into the catch. Really reinforce pulling under the bar and pressing up as you receive the bar in the catch. Move with intention and a strong midline as you stand out of the overhead squat.

Modifications:

We can adjust to a hang variation today and stick with Power Snatches in order to keep the overall technical and mobility needs limited.

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups
Squat snatches

135lb/95lb

"Amanda" is a classic high-skill CrossFit benchmark that tests gymnastics proficiency, Olympic lifting technique, and composure under fatigue. The short rep scheme encourages athletes to move with urgency, but the technical demands of both movements require controlled execution. This is a workout where precision wins over reckless speed.

Goal: 4–8 minutes
Time Cap 12 minutes

Stimulus: High-skill gymnastics and barbell cycling under fatigue
RPE: 9/10
Focus: Maximize efficiency on muscle-ups, prioritize clean and confident lifts under fatigue

Key focus areas:

Stay composed on the rings—misses are costly

Maintain snatch technique under pressure

Control breathing and transitions to avoid redline mistakes

[Levels: Amanda] (Time)

Level 2:
For Time:
12-9-7
Pull-Ups
Ring Dips
Squat Snatch

Load: 95/65lb, 43/30kg

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Level 1:
For Time:
12-9-7
Ring Rows
Ring Push-Ups
Hang Power Snatch

Load: 45/35lb, 20/15kg

Masters 55+:
For Time:
12-9-7
Pull-Ups
Ring Push-Ups
Power Snatch

Load: 75/55lb, 34/25kg