Workout, Happening, and Updates at NO EXCUSES CROSSFIT

Fit workouts into a 10-hour workday—that’s easier said than done when your schedule is packed, your inbox is full, and the day seems to fly

Name: Alex Cunningham Age: 42 Occupation: Technical Support Supervisor Hometown: Aiken, SC Which class time do you usually attend? 6am Favorite WOD: NDE (Near Death

This week I hit a personal milestone with daily exercise. For 100 consecutive days I did some type of workout. Why I Committed to 100

Understanding fitness plateaus is key for anyone serious about strength, weight loss, or performance. Plateaus are normal—they’re not failures. At No Excuses CrossFit, we help

Lunges, Farmers Carries, and Burpee Broad Jumps are staples of functional fitness and HYROX-style workouts. They target multiple muscle groups, build endurance, and improve movement

Sugar vs energy is a constant debate in nutrition. Most busy professionals wonder: does sugar give me a quick boost, or does it sabotage my

You’ve probably heard the phrase “sitting is the new smoking.” While that may sound dramatic, many health experts agree that long hours of sitting are

Learning how to lift without getting hurt is essential for anyone serious about strength, CrossFit, or functional fitness. Lifting incorrectly not only stalls progress but

Rowing and Ski Erg are powerhouse tools for functional fitness and HYROX-style workouts. They combine cardiovascular conditioning, muscular endurance, and full-body strength in a low-impact

Fiber benefits your body in ways most people overlook. It’s more than just keeping you “regular”—fiber plays a crucial role in digestion, blood sugar regulation,

For the past month or two, I’ve been seeing ads for this calorie-counting app all over social media. It seemed like every time I opened

Core control is more than just crunches and planks. A strong, stable core improves posture, prevents injuries, and enhances performance in every lift, run, or

Wall Ball Technique is one of the most common yet often misused movements in functional fitness. Done correctly, it builds leg strength, core stability, and

Protein requirements are one of the most common questions I hear from busy professionals trying to balance work, family, and fitness. How much protein do

Sled Push Tips are more than just a collection of cues—they’re the difference between dragging a sled and flying across the floor. If you’ve ever

A couple of weeks ago, I told my wife the biggest flex I have going right now is that my WHOOP age is eight years

Name: Sunny Choi Age: 26 Occupation: Product Designer Hometown: I was born in Seoul, but I grew up in Marietta, GA! Which class time do

Fall back into fitness this season and reignite your energy, strength, and confidence. Summer fun may have slowed your routine, but the new season is

Thank you to everyone that participated in the Hugo Open! From the athletes to the volunteers, we hope you had a great time. It’s because

HYROX Gear Guide — three words you’ll be glad you Googled before race day. HYROX is a unique challenge. It’s part endurance, part strength, and

Eating clean during a long weekend isn’t about skipping the fun—it’s about showing up on Tuesday feeling proud, not punished. Holiday weekends like Labor Day

When life moves at 100 mph, your workouts can’t require a pit stop. That’s why people ask: “Gym vs home workouts—what’s better?” The answer? Both

Benefits of HYROX training go far beyond just sweating through a workout. If you’ve ever wished for a way to push your limits, build real-world

Smart carbs vs sneaky carbs—this is where many people go off the rails in their nutrition journey. You’re making good food choices, watching portions, even

You’ve probably heard the term “biohacking” tossed around in fitness podcasts or wellness articles, but what exactly does it mean? At its core, biohacking is

Your 20s were for PRs. Your 30s were for chasing them between meetings, vacations, and babies.Now you’re in your 40s—and suddenly, your warm-up takes longer

If you want to train for HYROX, but don’t know where to start—breathe easy. We’ve got you covered. At No Excuses CrossFit, we’ve officially become

Meal prep for busy people doesn’t need to feel like a part-time job or an episode of “Chopped.” The truth? Most of us don’t have

Everyone’s searching for the fountain of youth. We look to supplements, superfoods, and the latest wellness hacks to stay younger, longer. But what if the

Weekend Warrior Recovery Is the Secret to Consistency You crushed your Saturday workout. You ran trails, did Murph, or joined your friend’s hardcore gym session.

HYROX vs CrossFit — the debate is heating up in gyms across the world, and for good reason. Both training styles are rooted in functional

How to read a nutrition label shouldn’t feel like decoding an ancient scroll. But let’s be honest—it often does. Between serving sizes, sneaky sugars, and

Name: Carlos Amarante Age: 38 Occupation: VP of Operations Hometown: Tenares, Dominican Republic Which class time do you usually attend?: Started at the 6:00 AM

A few days before the school year started, I was at Level Creek Elementary for Open House. No Excuses CrossFit had a booth set up

As summer ends, parents face a familiar shift: back to fitness routines collide with school drop-offs, night meetings, and sports schedules. You may have trained

What is HYROX? If you’ve seen the term trending—and heard about its fiery popularity—you’re not alone. HYROX is more than a fitness event. It’s a

A mid‑year nutrition check helps you pause and evaluate if your current nutrition still aligns with your goals. We’re exactly halfway through the year. If

We’ve got big news for the No Excuses CrossFit community:We’re now an official HYROX Training Club—and we can’t wait to introduce it to you. If

Creatine might be the most misunderstood supplement in the fitness world. Mention it, and someone will inevitably say, “Isn’t that just for bodybuilders?”Or worse—“Doesn’t it

Eat well, feel better. That’s the summer mantra we need. Not “cut carbs” or “juice cleanse” or “go keto for 10 days.”We’re talking real-life nutrition—built

The Anti-Sit Routine is the antidote to your ergonomic prison. You weren’t designed to sit for 8 hours a day.Yet here we are—hunched, stiff, tired,

When summer hits, thoughts often shift to summer beach body goals. It’s swimsuit season, and people start chasing sculpted arms and defined abs like buried

Protein on the Go Is the Secret to Consistency Protein on the go sounds like a dream, but it’s the not-so-secret weapon for anyone serious

Every week I train a group of adults from Annandale Village. They all enjoy group fitness—whether it’s the variety in workouts or just sweating it

Morning vs Evening Workouts—it’s the age-old fitness debate. Is it better to rise with the sun and sweat before coffee?Or crush your session after work

As summer heats up, so does the weekend warrior trap. Let’s say you’re dialed in Monday through Friday—workouts, clean eating, early bedtimes. But then Friday

Summer Snacking Can Be Strategic Summer snacking is more than nibbling between meals. It’s a chance to fuel your body and brain without the crash.

Introduction: Movement Is the Brain’s Favorite Pre-Workout Exercise and brain health are more connected than you think. I wasn’t really looking forward to running the

Let’s settle the debate—HIIT vs Steady State cardio. Which actually melts fat, boosts energy, and fits your lifestyle? You’ve heard it before:“HIIT burns more fat.”“Steady

I’m That Guy With the Vest You’ve probably seen me.The guy marching through your neighborhood with a 20-pound weight vest, looking like he’s training for

Vacation was great. The drinks flowed. The dessert was nightly. The workouts? Missing in action.No shame. Just reality. Now you’re back—and your body’s waving a

Food Hangover Prevention Starts With Smart Choices You know the drill. Fireworks, fun, family—and food. Mountains of burgers, rivers of sweet tea, and a dessert

Name: Michelle Clark Age: 57 Occupation: Director of Customer Support Hometown: South Africa George Which class time do you usually attend? 6 am Favorite WOD:

Stay Active Holiday Weekend Without Missing the Fun The Fourth of July is a red, white, and chew kind of holiday. Burgers, beers, and barbecue

Let’s be real. Summer cookouts can wreck your nutrition… if you let them. The grilled burgers. The saucy ribs. The creamy potato salad that somehow

We’re excited to announce our July Nutrition Challenge! This month-long challenge is designed to help you stay on track with your fitness and nutrition goals,

Train in Hot Weather Without Burning Out Summer isn’t messing around. And neither are you. But when the sun’s cooking the pavement and your shirt

☀️ Summer Demands Smarter Fuel Summer is the season of energy. Long days, full calendars, outdoor workouts, vacations, hikes, cookouts, and sports camps for the

Simple Stretches for Mobility That Desk Warriors Need Let’s be honest—your desk job is trying to kill you. Not with spreadsheets, but with stiffness. If

Summer Nutrition Reset—it’s more than a seasonal buzzword; it’s your gateway to revitalized health and energy. When the sun stays out longer and your schedule

At No Excuses CrossFit, we have checklists for everything in our gym, so we always deliver the best service.  We have checklists for opening the

Your 20-Minute Workout Plan for Busy Weeks When summer ramps up, schedules get tighter. That’s why having a 20-minute workout plan in your back pocket

Smart carbohydrate choices aren’t about fear or fad diets. They’re about fuel—premium, jet-engine fuel—for your body and brain. If you want to think faster, move

Name: Parag Shah Age: 47 Occupation: Tax Manager Hometown: New Hyde Park, NY Which class time do you usually attend? Started 6AM class for first

I hear it all the time. “I would love to do CrossFit, but it will hurt my joints.” “I don’t want to lift weights because

Balance your carbs or your energy, performance, and results will always feel like a yo-yo in a windstorm. Let’s get this straight: carbs aren’t your

Let’s get one thing straight: you don’t need to spend hours in the gym every day to stay healthy. But if you’re doing nothing—no workouts,

If you can’t measure it, you can’t improve it. Progress should be obvious, not a guessing game. But too often, people train hard and feel

Carbs have been misunderstood like that weird uncle who always shows up with fireworks and questionable health advice.Let’s fix that. The Frustration Is Real You

This Memorial Day weekend, thousands of fitness enthusiasts like myself will remember the fallen by participating in a workout simply known as Murph. The workout

You can’t improve what you don’t measure. If you’re guessing your way through fitness, you’re leaving results to chance. Most people start strong. They train

Carbs have been blamed, shamed, and misunderstood more than any macronutrient on the planet. Let’s set the record straight. The Fear: Carbs Make You Fat

Ever seen one of those posters that tells you to lift with your legs instead of your back? I bet you have. I’ll let you

You’re training, eating clean… but is it actually working? That nagging question can kill motivation faster than a Monday morning meeting. The problem isn’t effort—it’s

Name: Robin Linck Age: 60 Occupation: Accounting Implementation Consultant Hometown: Mineral Wells, Texas Which class time do you usually attend?: 8:00 am Favorite WOD: AMRAPs

You’re working out, eating right… but where are the results? It’s frustrating when hard work doesn’t show up in the mirror. The problem? You’re probably

Saving for retirement and working on fitness are incredibly similar. In both cases, you are taking clear action every day to accomplish a big goal.

If you’re thinking about starting a fitness program, you might be wondering if classes or one-on-one attention is better. I’ve got the answer for you.

Big, ambitious goals sound inspiring. But when progress stalls, motivation dies. The problem? Unrealistic goals lead to burnout. Step 1: Set Goals You Can Win

You push hard in the gym. But are you giving your muscles what they need to rebuild and grow? Let’s fix that. Protein: The Key

Fitness races and obstacle-course races are all the rage right now. So who can do these races, and how do you train for them? Here

Motivation peaks when you start. You feel unstoppable. You set a huge goal—drop 30 pounds, run a marathon, get shredded. Then, reality punches you in

You train hard. You eat well. But are you getting enough protein to fuel your body’s transformation? Let’s make sure you are. Why Protein Matters

The warmer months aren’t far away, so I want to brief you on two ways we can help you after the seasons change.   I want

Big dreams drive success. But when goals are unrealistic, they set you up for frustration. Instead of setting goals that punish you, set ones that

You know protein is important. You try to eat enough. But tracking it feels like solving a complex tax code. Let’s fix that. Why Protein

Balance training can benefit people at any age and any level of fitness.  Older people should improve balance to avoid falls and maintain independence, but

Big ambitions are great. But if your goal is “drop 20 pounds in two weeks,” you’re setting yourself up to fail. The key? Set goals

You train hard. You recover poorly. Why? Not enough protein. Muscle repair isn’t magic—it’s science. And without the right fuel, you’re just spinning your wheels.

Name: Oleg Taran Age: 46 Occupation: Construction Manager Hometown: Republic of Moldova Which class time do you usually attend? 8am Favorite WOD: ‘Cindy’ or anything

You don’t need more discipline. You need systems that make training automatic. When workouts fit seamlessly into your life, consistency follows. The Secret to Effortless

Losing weight is one thing. Keeping it off? That’s the real challenge. But what if weight maintenance didn’t feel like a second job? Why Most

You don’t need motivation. You need a plan. Motivation fades. A well-planned workout schedule keeps you consistent, even on low-energy days. Why Regularity Beats Intensity

The CrossFit Open is complete, so let’s handout some awards and superlatives. Congrats to No Reps, No Regrets on winning this year’s team championship. 𝗧𝗼𝗽

Fitness while traveling feels impossible, right? It doesn’t have to. Let’s turn your globe-trotting dreams into a fitness reality. Why Maintaining Fitness Matters Travel can

Losing weight was hard. Keeping it off feels even harder. But what if weight maintenance didn’t have to be a constant battle? Why It Feels

Each year at the CrossFit Games, they honor someone with the Spirit of the Games award. This honor goes to the ‘athlete who embodies the

You’re busy. Work, family, life—it never stops. But skipping workouts? That’s a fast track to frustration, stress, and sluggish energy. The problem isn’t time. It’s