XCEL FITNESs

Crossfit

c2x

Commitment 2 excellence

The C2X CrossFit affiliate goal is to ensure that no one is left alone on their journey towards better fitness. C2X stands for “Commitment 2 Xcellence”, and we push ourselves each and every workout to achieve our very best! We love CrossFit and everything it stands for! The sense of community that drives CrossFit, propels people to new heights, goals, friendships, and ensures that they become a part of something bigger than themselves. You’re always welcome in our box!

Mayhem Affiliate 05/31/2023
Welcome to the commitment to excellence C2X program! I am grateful to be here, and excited to offer C2X exclusive programming. At times you'll walk out of the gym and think "wow, thats all?" and other days "I think Joe has lost his mind" and it's beautiful because both things can be true. Those tough days are needed, as well as thelower volume days. Health and fitness are one and the same. We want you to be as fit and healthy as possible, while also being able to enjoy your every day life, and using that body outside of the gym as well. Functionally strong, and fit folks is what this program is about. Trust your coaches, we're here to guide, and help any way we can. If you should need additional help, or programming, just reach out. Here to be of service.
This program is VERY potent fitness. Trust the RPE recommendations and pay attention to those stimulus recommendations.These also aren't beyond necessary modifications for the individual. This program will follow the standard universal rest day of the average gym goer. You will see monostructuralslow and low days mixed with some Body By Joe bodybuilding stuff to enhance performance, and aid in recovery.
This message could go on and on. Pay attention to your fundamentals, listen to your body, think longevity,think of every day astraining as a practice, anopportunity to improve, and this program will unlock a lot of hidden potential. Looking forward to watching you guys all crush it. Let's set some goals!
My best
-Coach Joe
Warm-up
Warm-up

1. Movement Prep/Activation
Hip Halo Warmup
-into-
6 min AMRAP
3 Step Back Lunge Steps (each side)
5 Alt. V-ups (Each Side)
5 Kip Swings (focus on elevating in back portion of swings)
3 Knees to Elbows

2. Workout Prep
3 sets:
2 Back Rack Step Back Lunges (build-in weight)
3 Toes to Bar

Workout
Workout (Time)

Courage

Freedom (RX'd)
For time:
30-20-10
Back Rack Step back Lunges (95/65)
Toes to bar
(KG conv: 43/29)

Independence
For time:
30-20-10
Back Rack Step back Lunges (75/55)
Knees to Elbows
(KG conv: 34/25)

Liberty
For time:
30-20-10
Dumbbell Front Rack Lunges (light)
Hanging Knee Raises

  • Target time: 6-8 minutes
  • Time cap: 12 minutes
Skills and Drills
Rope Climbs (Checkmark)

Rope Climb - Week 5 Day 1:


Advanced:
Every minute (10:00)
2 Rope Climbs

Intermediate:
Every minute (10:00)
1 Rope Climb

Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs

* Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.

Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises
* modified: 3 Pull Up Negatives + 3 Hanging Knee Raises

Mobility
Mobility (Checkmark)
  • 1 min Barbell Quad Smash (each side)
  • 1 min Couch Stretch (each side)
  • 1 min Trap Smash (each side)
Mayhem Affiliate 05/30/2023
Welcome to the commitment to excellence C2X program! I am grateful to be here, and excited to offer C2X exclusive programming. At times you'll walk out of the gym and think "wow, thats all?" and other days "I think Joe has lost his mind" and it's beautiful because both things can be true. Those tough days are needed, as well as thelower volume days. Health and fitness are one and the same. We want you to be as fit and healthy as possible, while also being able to enjoy your every day life, and using that body outside of the gym as well. Functionally strong, and fit folks is what this program is about. Trust your coaches, we're here to guide, and help any way we can. If you should need additional help, or programming, just reach out. Here to be of service.
This program is VERY potent fitness. Trust the RPE recommendations and pay attention to those stimulus recommendations.These also aren't beyond necessary modifications for the individual. This program will follow the standard universal rest day of the average gym goer. You will see monostructuralslow and low days mixed with some Body By Joe bodybuilding stuff to enhance performance, and aid in recovery.
This message could go on and on. Pay attention to your fundamentals, listen to your body, think longevity,think of every day astraining as a practice, anopportunity to improve, and this program will unlock a lot of hidden potential. Looking forward to watching you guys all crush it. Let's set some goals!
My best
-Coach Joe
Warm-up
Warm-up

1. Movement Prep/Activation
6 min AMRAP
30-sec ski
30-sec row
30-sec bike
5 Down Dog/Seal Pose Transition


2. Workout Prep
Set up equipment and perform 5/4 calories on each at workout pace.

Workout
Workout (AMRAP - Reps)

Grit

Freedom/Independence:
15:00 AMRAP
2-4-6-8-10…
Row (calories)
Ski (calories)
Bike (calories)

Liberty
15-30-45-60 45-30-15 seconds
Row
Ski
Bike

Target Round: Round of 16/14 +
Minimum Round before scaling: 12/10

Accessory
Bottom-Up Single Arm Standing KB Press (Weight)
*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.


Bottom-Up Single Arm Standing KB Press
https://youtu.be/xcNrIXFVgP4

4 sets: 10 reps (each side) - RPE 8

*Rest 1:00-1:30 b/t sets

Elevated Toe Double DB Romanian Deadlift (Weight)
*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across

Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.

Elevated Toe Double DB Romanian Deadlift
https://youtu.be/13FPTAogHhI

4 sets: 10 reps

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Mobility
Mobility (Checkmark)
  • 1 min foot smash w/ lacrosse ball (each side)
  • 1 min Couch Stretch (each side)
  • 1 min Seal Pose
Mayhem Affiliate 05/29/2023
Welcome to the commitment to excellence C2X program! I am grateful to be here, and excited to offer C2X exclusive programming. At times you'll walk out of the gym and think "wow, thats all?" and other days "I think Joe has lost his mind" and it's beautiful because both things can be true. Those tough days are needed, as well as thelower volume days. Health and fitness are one and the same. We want you to be as fit and healthy as possible, while also being able to enjoy your every day life, and using that body outside of the gym as well. Functionally strong, and fit folks is what this program is about. Trust your coaches, we're here to guide, and help any way we can. If you should need additional help, or programming, just reach out. Here to be of service.
This program is VERY potent fitness. Trust the RPE recommendations and pay attention to those stimulus recommendations.These also aren't beyond necessary modifications for the individual. This program will follow the standard universal rest day of the average gym goer. You will see monostructuralslow and low days mixed with some Body By Joe bodybuilding stuff to enhance performance, and aid in recovery.
This message could go on and on. Pay attention to your fundamentals, listen to your body, think longevity,think of every day astraining as a practice, anopportunity to improve, and this program will unlock a lot of hidden potential. Looking forward to watching you guys all crush it. Let's set some goals!
My best
-Coach Joe
Warm-up
Warm-up

1. Movement Prep/Activation
1 Round Through:
10 yd walk on toes
10 yd walk on toes backward
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk with arms locked out in the overhead position
10 yd lunge walk with torso twist towards front leg
10 yd butt kickers
10 yd high knees
-into-
Crossover Symmetry Warm-up
or
Banded 7's

2. Workout Prep
1 set:
100m Run
5 Pull-ups
10 Push-ups
15 Air Squats
100m Run

Workout
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
https://www.crossfit.com/workout/2005/08/18#/comments

"Murph"


Freedom (RX'd)
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run
* Weighted Vest- 20/14

Independence
1-mile Run
100 Pull-ups
200 Push-ups
300 Squats
1-mile Run

Liberty
800m Run
10 rounds:
10 Jumping Pull-ups
15 Bar Push-ups
20 Alternating Box StepUps
800m Run

  • Target time: sub 40 minutes
  • Time cap: 45-60 min

When this workout gets tough, dig deep and think of Michael Murphy and the countless others who have exhibited courage and selflessness while serving.

Mobility
Mobility (Checkmark)
  • 1 min foot smash with lacrosse ball (each side)
  • 1 min pec smash on rig with lacrosse ball (each side)
  • 1 min foam roll lats (each side)

You Deserve a personal trainer

Our certified Personal Trainers will help you see results fast. They will help drive you past stubborn plateaus and re-energize you as they personalize your workout. You will be challenged by our professionals—but they will go at your speed and your pace. Your first session is on us.

Testimonials

Gym is impeccably cleaned and maintained. The equipment is in great condition. The gym owner is open to suggestions for new equipment. The staff is very friendly. I haven’t used a personal trainer, but I’ve gotten to know several of them, and they are very nice. Xcel has a much different community feel than other gyms I’ve been to. It is very welcoming and friendly.

Eli Pratt

Xcel has been my favorite gym for over 20 years, and I’ve been to most of the gyms in the Salt Lake valley. It’s very clean, great inventory of equipment and classes, never too busy, and a friendly and helpful staff. I’ve trained with Jess for over six years and can’t recommend him highly enough. With an extensive background in yoga, kickboxing, and weight lifting, he adds a lot of variety and keeps things fresh and effective. I moved out of state a few years ago and had no issues canceling my membership, and joined immediately upon my return. Xcel is a quality gym with quality people.

Lisa Draper

Xcel fitness is honestly the best gym I have ever been to. I have tried other gyms in the past but I always came back to Xcel! The trainers and coaches always push me hard and are concerned about my growth and progress. All of the classes are great and every class I’ve been to has been amazing! I really recommend becoming a member here!

Abby Orchard

Work

Bigger.Faster.Stronger

XCEL NOW

Gym H0urs

Mon – Fri : 4:30am – 9pm

Sat: 6 am – 8pm

Sun: 8am – 2pm

Limited memberships available