Workout, Happening, and Updates at NO EXCUSES CROSSFIT
The Blog
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
Mike’s Transformation: From Newbie to Strongest Ever at No Excuses CrossFit
In July 2015, Mike took a leap of faith that would change his life forever. After hearing a coworker rave about CrossFit at No Excuses,
3 Tips to Achieve Weight Loss and Build Strength Through CrossFit
Achieving weight loss and building strength are often top priorities for busy adults, especially those balancing work, family, and personal commitments. If you’re someone looking
Eli’s Journey: A Life Transformed at No Excuses CrossFit
In August 2015, Eli walked into No Excuses CrossFit for the first time, not knowing how much his life was about to change. What started
Athlete Spotlight: Janice Mayo
Name: Janice Mayo Age: 46 Occupation: Transit Consultant Hometown: Germantown, MD Which class time do you usually attend?: 12:30 PM Favorite WOD: Didn’t we name
Finding Balance and Strength: Jenny’s CrossFit Journey at No Excuses
Jenny’s return to No Excuses CrossFit marked a pivotal moment in her fitness journey. Having been a part of the community since 2014, she experienced
Finding Balance and Strength: Robert’s CrossFit Journey
12 years ago, Robert walked into No Excuses CrossFit, unsure of what to expect. He was coming out of a challenging period in his life,
No Excuses CrossFit does The Hardest Mile
Join us on Labor Day as No Excuses CrossFit tackles The Hardest Mile. What’s the Hardest mile? Quarter mile of burpee broad jump Quarter mile
From Halo to Heroes: Jon’s CrossFit Transformation
In December 2013, Jon stepped into the world of CrossFit, unsure of what lay ahead. A year of trying to get back into shape had
5 outdoor workouts you can do at E.E. Robinson Park in Sugar Hill
E.E. Robinson Park offers a variety of features that can be incorporated into fun and effective outdoor workouts. Here are 5 ideas to get you
From “Fat Kid” to Fitness Lover: Jeremy’s CrossFit Transformation
Jeremy’s journey into CrossFit began with a nudge from a personal trainer and a glimpse of the CrossFit Games on TV. “I used to work
10 meal prep ideas you can get at Wal-Mart in Suwanee
Here are 10 meal prep ideas for Walmart in Suwanee: These are just a few ideas to get you started. With a variety of ingredients
Athlete Spotlight: Moe Kasham
Name: Moe Kasham Age: 39 Occupation: Mortgage Banker Hometown: Ypsilanti, Mich. Which class time do you usually attend?: 4:30 or 5:30pm Favorite WOD: Fran Favorite
Embracing a New Challenge: Scot’s CrossFit Journey
Scot has been a dedicated member of the CrossFit community since 2011. His journey began with an introduction to CrossFit from a Marine buddy, and
Do you know someone like this?
I bet you’ve heard this in the last month: “I totally need to get in shape this fall.” If you haven’t heard it yet, I
The Hidden Danger of Sitting All Day
We’ve all heard the saying, “sitting is the new smoking.” While it might sound dramatic, there’s a growing body of research that suggests prolonged sitting
What others are saying about the Hugo Open
This is the 11th year of the Hugo Open, our annual in-house competition at No Excuses CrossFit. This year’s event will be on Saturday, August
Finding Strength and Community: Greg’s CrossFit Journey
Finding Strength and Community: Greg’s CrossFit Journey Fifteen years ago, Greg was introduced to CrossFit, and it has since become a significant part of his
Barbells and Dumbbells: All the Basics You Need to Know
Have you ever felt intimidated by the barbells and dumbbells in a gym? “How do I use those things?” you might have asked. Or maybe,
5 best low calorie caffeinated drinks at Dunkin’ Donuts
Dunkin’ Donuts offers a wide variety of drinks, and like Starbucks, you can customize them to be lower in calories. Here are 5 options for
Unleash Your Strength: The Shoulder Press
Do you want to build upper body strength, sculpt those shoulders, and feel confident like never before? Look no further than the Shoulder Press. It’s
Need a goal to work towards?
We’re five weeks away from the Hugo Open, our annual in-house competition, at No Excuses CrossFit. This one-day event is a great opportunity for people
How NEAT can improve your fitness
With warmer weather, you have a “NEAT” chance to make even more progress toward your goals. In the fitness world, NEAT is an acronym for
5 outdoor workouts that you can do at Sims Lake Park in Suwanee
Sims Lake Park offers a nice variety of features for outdoor workouts. Here are 5 ideas to get you moving: Remember, these are just a
Unlocking the Power of the Deadlift: A Fundamental Exercise for a Stronger You
Are you ready to embark on a fitness journey that can transform not only your physique but also your strength and confidence? Look no further
Don’t lose momentum this summer!
I don’t want you to lose any momentum this summer, so I’ve got a secret tip for you today. People are always going places and
10 meal prep ideas that you can get at Publix in Suwanee
Publix offers a great selection for meal prepping too! Here are 10 Publix meal prep ideas to get you started: These are just a few
Unlocking the Power of the Air Squat: A Foundation for Fitness
When you think about foundational movements of the human body, what comes to mind? Walking, running, or perhaps jumping? What about squatting? The air squat
Should you really drink 8 glasses of water per day?
Healthy hydration isn’t just about drinking water. It’s about water AND electrolytes. It makes sense—you lose both water and sodium when you sweat. Both need
Simple and effective nutrition coaching
Let’s talk nutrition! You’ve probably seen hundreds of diet programs out there, and they all promise the world. “Add lean muscle fast!” “Drop X pounds
Athlete Spotlight: Helen Miller
Name: Helen Miller Age: 50 (ugh, omg!) Occupation: Freelance Court Reporter Hometown: Skokie, IL Which class time do you usually attend? 8:00 because it’s GREAT!!!
The healthy alternative to sugary sports drinks
Contrary to popular belief, dehydration is not the biggest problem facing athletes. Overhydration is. Why? Because we’re taught from a young age to drink beyond
What’s the Best Exercise for Abs?
The best exercise for abs—everyone wants to know as spring and summer roll around. Here’s the short answer: There is no single best exercise, but
5 best low-calorie caffeinated drinks at Starbucks
Need caffeine, but not the calories? We’ve got you covered. Here are 5 options for low-calorie caffeinated drinks you can get at Starbucks. Remember, these
The #1 overlooked aspect of healthy fasting
Too many people neglect electrolytes while fasting. The result is that they feel tired, crampy, and weak during the fast. This usually gets blamed on
What do you want to accomplish over the next two years?
We want to be your gym for years — decades, even. We think about this constantly because we know that we do our best work
5 outdoor workouts you can do at George Pierce Park in Suwanee
While George Pierce Park doesn’t have dedicated exercise equipment, there are several outdoor workouts you can enjoy using the park’s natural features: Remember to be
Mastering the Art of Kettlebell Swing: Your Gateway to Full-Body Strength
Picture this: a single exercise that not only torches calories but also enhances your strength, power, and overall body functionality. Welcome to the world of
The #1 mistake people make on keto
Do you struggle with headaches, muscle cramps, and fatigue on a low-carb diet? AKA, keto flu? You’re probably low on electrolytes—especially sodium. There are two
Summer is coming
Warmer weather is on the way and summer vacations aren’t far off. We want you to keep your momentum over summer and now’s the time
10 meal prep ideas that you can get at Kroger in Suwanee
Here are 10 meal prep ideas that you can get at Kroger grocery store in Suwanee: These are just a few meal prep ideas that
Unleash Your Strength with The Mighty Push-Up!
In the realm of fitness, few exercises rival the efficiency and effectiveness of the humble yet mighty Push-Up. It’s not just a standard exercise; it’s
Do you want to do something awesome?
Have you ever seen someone do something in the gym and thought, “I’d like to do that”? I bet you have! Maybe you saw someone
Athlete Spotlight: Tommy Henley
Name: Tommy Henley Age: 41 Occupation: Financial Controller Hometown: Atlanta Which class time do you usually attend?: The best one! 12:30 Favorite WOD: Jackie Favorite
Elevate Your Upper Body Strength With The Ring Pull
Are you seeking a workout that not only challenges but transforms your upper body? Look no further than the Ring Pull. This powerful yet adaptable
Unleashing the Power of Strongman Training for Endurance
Endurance training is a crucial element of any well-rounded fitness regimen. Yet, the mere mention of “endurance” often conjures images of monotonous, grueling sessions on
Let’s celebrate your hard work
The seasons are changing, and as you get outside and enjoy the warmer weather, I want to point something out to you: Your work in
CrossFit Is Where Fitness Meets Fun – Guaranteed!
When it comes to fitness, fun isn’t typically the first word that comes to mind. However, CrossFit has revolutionized the way people view exercise by
It’s goal setting time!
We’re launching a goal-review blitz in May! The reason? We want you to make dramatic progress toward the things that matter to you most. And
What you need to know for Memorial Day Murph
No Excuses CrossFit is excited to host Memorial Day Murph on Monday at 9am. We know you probably have some questions about the event, so
How CrossFit Is Your Built-In Support System for Fitness Success
CrossFit isn’t just a workout; it’s a community. One of the unique benefits of CrossFit is its built-in support system, which can help you stay
11 tips for Memorial Day Murph
No Excuses CrossFit is excited to host the Hero Workout ‘Murph’ on Monday, May 27 for Memorial Day. This workout is longer than your typical
Mastering the pull up: The Ultimate Guide to Pull-Ups for a Stronger You
Are you seeking an exercise that not only challenges your body but also propels you towards superior strength? Look no further than the Pull-Up. In
Here’s my challenge …
Spring is here, and I want you to hit the ground running—maybe literally! This month, let’s shake off the winter blues by getting active outside.
How CrossFit Maximizes Your Workout Efficiency
CrossFit is renowned for its ability to deliver high-intensity workouts in a short amount of time, making it a super-efficient fitness option for busy individuals.
Summer Sizzle: Tips for Working Out in the Heat
It’s summer, and the sun is beating down—but you want to keep moving and stay fit. So how do you keep working toward your training
Unveiling the Strength Within: Mastering the Forward Lunge
Seeking a fundamental yet impactful exercise that propels your fitness journey to new heights? Look no further than the Forward Lunge. In this enlightening guide,
How CrossFit Boosts Confidence Inside and Outside the Gym
CrossFit isn’t just about getting fit; it’s also about building confidence and self-esteem. Whether you’re a beginner or a seasoned athlete, CrossFit has a way
Four ways to maximize a gym membership
I’m going to tell you how to get the most out of a gym membership. You’ve probably read that many gyms have lots of members
Elevating Fitness: Embracing the Power of the Wall Ball
Imagine an exercise that not only strengthens your body but also enhances coordination and explosiveness. Enter the Wall Ball. In this comprehensive guide, we’ll uncover
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
Athlete Spotlight: Jessica Guarneros
Name: Jessica GuarnerosAge: 33Occupation: ResearcherHometown: Suwanee, GAWhich class time do you usually attend? MorningsFavorite WOD: EMOMs!Favorite CF Movement: Back SquatLeast Favorite CF Movement: Turkish Get-Ups3RM