Workout, Happening, and Updates at NO EXCUSES CROSSFIT
The Blog
How to Get Ready for Fitness Races and Obstacle Courses
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
Why Big Goals Backfire
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
Why Protein Matters More Than You Think
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
Let’s make plans for summer!
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
Why Expectations Break Motivation
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
Why Protein Matters (And Why Tracking It Feels Impossible)
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: Improve Your Body Control for Sport or Life
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
Why Unattainable Goals Kill Motivation
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
Why Protein Matters for Recovery
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.
Athlete Spotlight: Oleg Taran
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
Effortless Workout Routine
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
Sustainable Weight Stability
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
Build a Workout Routine
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
No Reps, No Regrets takes team title
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 Without Boundaries
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
Effortless Weight Maintenance
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
Spirit of the Open 25.3: John Schramm
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
Plan Workouts, Save Time
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
Training Effectively While Traveling
Want effective travel workouts? Let’s break free from cramped airplane seats and boardrooms to keep your fitness on track. Why Fitness on the Go Matters
Sustainable Weight Maintenance
Losing weight is one thing. Keeping it off? That’s the real challenge. But you won’t drift backward if you have a plan. Why Weight Regain
Spirit of the Open 25.2: Jiyun Kim
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
Plan Workouts, Stay Motivated
Motivation isn’t magic. It’s a system. If you want to stay consistent, you need a plan—not just willpower. Why Motivation Fades At first, motivation burns
Effortless Weight Maintenance
Losing weight is hard. But maintaining it without endless dieting? That’s the real goal. Nobody wants to count calories forever. Why Most People Regain Weight
Why Training on the Go Matters
Business trips are chaotic. Early flights, endless meetings, and late dinners can drain your energy. It’s easy to let workouts slip through the cracks. But
Spirit of the Open 25.1: Anne Hercules
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
Athlete Spotlight: Monica Larson
Name: Monica Larson Age: 40 Occupation: Sales Operations Manager Hometown: Davie, FL (Ft. Lauderdale area) Which class time do you usually attend? 12:30 is my
Why Staying Active While Traveling Matters
Business trips disrupt routines. You’re hopping between airports, meetings, and hotel rooms, all while trying to stay sharp. Fitness often becomes the first casualty. But
Why Nutrition Drives Muscle Growth
Your body is a masterpiece in progress, sculpted by what you eat. While workouts ignite muscle growth, proper nutrition fans the flame, turning potential into
How Do I Stay Motivated to Work Out?
Some people are always fired up to hit the gym, but others find it harder to get moving and stay moving. If you struggle with
Why Injury-Free Training Matters
Picture your fitness journey as a luxury sports car. Injuries are like potholes—they halt your progress and ruin the ride. For busy parents, an injury
CrossFit Open 2025 Teams & Scoring
The CrossFit Open is less than a week away and No Excuses CrossFit drafted teams for its annual in-house competition. CrossFit Open 25.1 workout will
Why Nutrition Matters for Muscle
Building muscle isn’t just about lifting weights. Nutrition is the catalyst that turns your effort into results. Without the right fuel, it’s like driving a
7 Tips for Adding Lean Muscle
Many people want to add lean muscle—and you can find a lot of bad advice on the internet. So here’s the real deal: seven simple
Why Tailored Workout Routines Are Essential
Imagine buying shoes two sizes too small. No matter how stylish, they’re useless. That’s the danger of generic workouts. Tailored routines ensure every rep fits
Gain Muscle Without Fat
You’re disciplined. You hit the gym, eat clean, and track your progress. But instead of seeing sleek, sculpted muscles, the scale creeps up with weight
Do I Need to Do 75 Hard to Get Fit?
Have you heard of 75 Hard, the fitness and habits challenge that’s all over the internet? If you have, you might be wondering if the
Injury Prevention Through Tailored Routines
Imagine stepping into a gym unsure of what exercises suit your body. It’s like driving without a map—stressful, confusing, and risky. This uncertainty is not
Muscle Gain Without Fat
For busy adults, fitness isn’t just a hobby—it’s a strategy for success. Yet the fear of gaining fat while trying to build muscle can haunt
Athlete Spotlight: John Schramm
Name: John Schramm Age: 15 Occupation: Student Hometown: Lawrenceville Which class time do you usually attend?: 6am Favorite WOD: Murph Favorite CF Movement: Deadlift Least
How Do I Start Working Out Again?
Here’s a common scenario: Someone hits the gym for a period, and then life happens. Maybe the person has kids, changes jobs, moves to a
Why Injury-Free Fitness Matters
Imagine fitness as a staircase to better health. Every injury, no matter how small, can feel like a broken step. It halts progress, tests patience,
The First 30 finishers
The First 30 is about building positive habits to start the year. The intent is to build momentum the first month of the year to
Good News: Fitness Reduces Risk of Disease!
A recent Men’s Health article suggests people should be focusing on fitness, not body weight, if they want to improve their health. Is that the
How to Keep Fitness Stimulating
Life doesn’t sit still, so why should your workouts? A rigid routine may serve you today but falter tomorrow. Without adaptability, you risk: Adaptable fitness
2024 Committed Club
At No Excuses CrossFit, we recommend you workout four days a week, 16 days a month, and 200 workouts a year. It sounds easy, but
Achieve Ideal Body Composition
Achieve Ideal Body Composition “Achieve ideal body composition” isn’t just a lofty aspiration; it’s a journey toward balance, strength, and vibrant health. Let’s chart your
How to Make Your Workout Routines Evolve
Fitness isn’t one-size-fits-all. Over time, life shifts, priorities change, and what once worked may no longer resonate. Without adaptability: A flexible fitness plan adapts to
Overcoming Fat Loss Plateaus
Overcoming Fat Loss Plateaus “Fat loss plateaus” can feel like hitting a glass ceiling—progress stalls despite your effort. Let’s shatter that ceiling together. Why Fat
Why Fitness Boredom Happens
Workout routines can feel like a looped playlist. Exciting at first, they grow stale over time.When monotony sets in: The solution? Adaptability. Make your routines
Why Workout Routine Boredom Happens
Boredom in fitness is like eating the same meal daily—it drains excitement and dulls results. When routines become repetitive: Fear not; your workouts can evolve
Conquering the Fat Loss Plateau
Conquering the Fat Loss Plateau “Fat loss plateaus” often feel like climbing a mountain, only to find a wall at the summit. Frustrating, right? Let’s
Athlete Spotlight: Stephanie Barnes
Name: Stephanie Barnes Age: 39 Occupation: Nurse Hometown: Social circle, GA Which class time do you usually attend?: I’m a floater: 6, 8, 1230, and
Pete’s CrossFit Journey: Structure, Discipline, and Camaraderie
Back in January 2018, Pete made a decision that would change his approach to fitness. Introduced to CrossFit by his wife’s uncle, he was intrigued
Breaking the Fat Loss Plateau
Breaking the Fat Loss Plateau “Fat loss plateau” strikes fear into many striving to transform their bodies. But plateaus are hurdles, not stop signs. Why
Dimy’s CrossFit Journey: A Life of Relentlessness
Back in June 2007, Dimy was introduced to CrossFit by an unlikely source—a tennis coach. “It was hard,” Dimy shared, reflecting on those first challenging
The First 30
The First 30 is about building positive habits to start the year. The intent is to build momentum the first month of the year to
Making Exercise a Routine
Routine shapes success. Your work thrives because it’s structured, dependable, and non-negotiable. What if exercise followed the same pattern? Imagine workouts becoming as automatic as
Effortless Weight Control
Effortless Weight Control “Effortless weight control” might sound like a fairy tale. But with a balanced diet, you can turn aspiration into reality. Why Weight
Mary Beth’s CrossFit Journey: Finding Strength in Community
In October 2017, Mary Beth decided to take a leap and try something new. “Joe, my other half, convinced me to try it, and I
Making Fitness Non-Negotiable
Exercise fuels your life. Yet, too often, it’s the first thing bumped off your schedule. What if it wasn’t optional? What if fitness became a
Simple Calorie Management
Simple Calorie Management Managing calories feels overwhelming. “Simple calorie management exists!” you might think skeptically. Good news: managing your intake doesn’t have to be rocket
Robbie’s CrossFit Journey: Rediscovering Fitness and Community
Back in June 2018, Robbie walked into No Excuses CrossFit for the first time. Inspired by a familiar face, he shared, “Brandon and I went
Prioritizing Fitness in Chaos
Life feels chaotic sometimes, doesn’t it? Between meetings, deadlines, and emails, “fitting fitness in” seems impossible. Yet neglecting exercise is like planting a garden and
Simplifying Calorie Counting
Simplifying Calorie Counting Calorie tracking feels exhausting. “Counting calories is tedious!” you say. You’re not wrong, but there’s a better way. Let’s simplify the process
Jeff’s CrossFit Story: From Pickup Games to Fitness Challenges
Back in January 2016, Jeff took a leap into CrossFit, encouraged by a friend and coworker who had started CrossFit in Minnesota. “He was talking
Prioritizing Exercise for Busy Lives
Prioritizing Exercise for Busy Lives Your health matters most. Yet, professional obligations often wrestle for the top spot on your to-do list. You’re not alone—many
Athlete Spotlight: Jean-Marc Dinghin
Name: Jean-Marc Dinghin Age: 41 Occupation: Software Developer Hometown: Versailles, France Which class time do you usually attend? 12:30 PM Favorite WOD: Cindy Favorite CF
Understanding Caloric Intake
Understanding Caloric Intake Calories fuel your life. Yet for many, they’re a source of anxiety—am I eating too much or too little? Let’s unravel the
Rowvember Challenge complete!
No Excuses CrossFit took on a new challenge in the month of November — The Rowvember Challenge! The Challenge was simple, accumulate 50,000 meters on
Abram’s CrossFit Journey: From Wrestler to CrossFit Competitor
In February 2016, Abram decided to make a change for himself and his family. After years of hearing about CrossFit from a relative who opened
Linda’s CrossFit Journey: From Group Fitness to New Challenges
Back in April 2017, Linda decided it was time for a change. After teaching group fitness classes Monday through Friday, she wanted to do something
Vince’s CrossFit Journey: From Family Visits to Fitness Commitment
In January 2016, Vince walked through the doors of No Excuses CrossFit, determined to make a change. What inspired him? A visit to his in-laws
8 Reasons Why Women Need Strength Training
Strength training is often misunderstood as an exercise regimen exclusively for men or professional athletes. However, in reality, it’s just as important—if not more so—for
Jay’s Journey: From Boxing to CrossFit PRs
In April 2016, Jay decided to take the leap and try CrossFit. After years of alternating between strength and aerobic training, he was introduced to
3 common mistakes for building strength
Here are three common mistakes people make when it comes to building strength: 1. Not Lifting Heavy Enough Weights One of the biggest mistakes people
Athlete Spotlight: Helen Hendrix
Name: Helen Hendrix Age: 42 Occupation: Technical Writing Manager Hometown: Jacksonville, Fl Which class time do you usually attend? 6am Favorite WOD: Cardio 2 the
Meet Drew: From Navy Dive School to CrossFit Competitor
In September 2016, Drew took a leap and joined No Excuses CrossFit, following in the footsteps of friends around the world who had discovered the
Can You Get Strong Fast?
So you want to get stronger in the gym—when will you start to see results? The answer: The exact timeline is different for everybody, but
Rowvember Challenge – Let’s Row Our Way Through November!
Join Us for the Rowvember Challenge at No Excuses CrossFit! It’s time to grab those rowing handles and dive into a brand-new challenge this month.
5 exercises to avoid when trying to burn body fat
When trying to burn fat, it’s important to focus on exercises that are efficient, get your heart rate up, and engage multiple muscle groups. While
Meet JC: From Fast Food to First Muscle-Up
In July 2016, JC walked through the doors of No Excuses CrossFit, ready to make a change. After years of indulging in cheeseburgers, pizza, and
How Do I Start Working Out Again?
Here’s a common scenario: Someone hits the gym for a period, and then life happens. Maybe the person has kids, changes jobs, moves to a
8 trick-or-treat ideas that don’t involve candy
Here are some fun and healthy alternatives to handing out candy on Halloween that promote wellness and fitness while still being festive and enjoyable for
Lori’s CrossFit Journey: From Taekwondo to Tackling Rope Climbs
Lori’s CrossFit story began back in September of 2012, when a friend from her workplace at NEGA Medical Center first introduced her to the idea.
How to make time for fitness on the busiest days
I know time can get tight when holidays wind down and the kids head back to school. Most parents are constantly running around in fall
5 exercises to burn body fat
If you’re looking to burn body fat in 90 days, incorporating exercises that combine strength training and cardiovascular work is key. These five exercises are
Dhillon’s Journey: From Zero Fitness to Feeling on Top of the World
In June of 2013, Dhillon took the leap into CrossFit—something he hadn’t considered before. “A customer at my sports nutrition store introduced me to CrossFit,”
Are you winning?
When was the last time you won in the gym? I don’t mean the last time you finished first in a workout or posted the
11 effective strength training tips
Strength training is essential for adults who want to stay active, strong, and healthy. Here are some effective strength training tips to help you achieve
From Bodybuilding to CrossFit: Dave’s Journey of Resilience and Community
Back in June of 2015, Dave walked into No Excuses CrossFit, not knowing that this decision would profoundly impact his life. His journey into CrossFit
Our gym is different
I always wanted our gym to be different. When most people hear the word “gym,” they think of rows of machines and piles of gear.
9 reasons why you should run on the Suwanee Greenway
Running on the Suwanee Greenway is an awesome choice for reaching your fitness goals due to several key reasons that cater to both beginners and
Athlete Spotlight: Jonathan Threadgill
Name: Jonathan Threadgill Age: 46 Occupation: Oral and Maxillofacial surgeon Hometown: Pensacola, Fla. Which class time do you usually attend?: 6 AM Favorite WOD: Helen
Jiyun’s Journey: Finding Strength and Joy Through CrossFit
In December 2015, Jiyun took her first step into No Excuses CrossFit, introduced by a coworker. With no prior sports or fitness background, she was
How to prep for a road trip
With just a little planning, you can avoid the worst of the highway and keep moving toward your fitness goals. 1. Pack Healthy Snacks Road
3 common mistakes people make for weight loss
Here are three common mistakes people make when it comes to weight loss: 1. Focusing Too Much on Cardio and Ignoring Strength Training Many people
Kim’s Journey: From High School Sports to Lifelong Fitness at No Excuses CrossFit
Kim’s fitness journey began long before she stepped into No Excuses CrossFit. A former high school athlete, Kim excelled as a volleyball setter and cherished
A nutrition hack for you!
This one is super simple, but it gets results. Here it is: Keep breakfast the same every day for a month. If that’s a stretch
5 things to know as a CrossFit coach
As a CrossFit coach, the journey of growth and learning is constant. Here are five things I wish I knew sooner that could benefit both