Halloween Fitness Challenges: Turn October Workouts Into Spooky Fun
October brings cooler weather, fall treats, and festive events—but it can also bring a drop in motivation. Between busy schedules and the temptation of candy bowls, it’s easy for fitness goals to slip. That’s where Halloween fitness challenges come in! At No Excuses CrossFit in Suwanee, we’re turning spooky season into strong season with creative […]
Why Warming Up is More Than Just Going Through the Motions
When it comes to exercise and nutrition advice, there’s all kinds of information floating around. Some of it is science-backed, some comes from personal experience, and some… well, it’s just plain misinformation. I once had someone tell me you should warm up for the number of minutes equal to your age. So if you’re 40 […]
How to Fit Workouts Into a 10-Hour Workday (and Still Have Energy Left!)
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 by. But here’s the good news: You don’t need two hours or an elaborate plan to stay fit. You just need strategy, efficiency, and consistency. At No Excuses CrossFit in […]
Athlete Spotlight: Alex Cunningham
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 Experience) Favorite CF Movement: Shoulder Press Least Favorite CF Movement: Wall walks 1RM Back Squat: 185 1RM Deadlift: 225 Favorite Food: Chicken Wings Favorite Movie: Good Will Hunting Favorite Athlete: […]
100 Days of Movement: How Consistency in Fitness Builds Lasting Habits
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 Days of Movement It all started in May when I noticed I was typically active during the week with my workouts, but on the weekends not so much. I was […]
The Truth About Fitness Plateaus
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 members recognize, overcome, and even prevent them so progress keeps moving forward. What Is a Fitness Plateau? A plateau occurs when your body adapts to your workouts or nutrition. Results […]
Lunges, Farmers Carries, and Burpee Broad Jumps: Technique That Saves Energy
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 efficiency. Mastering proper technique ensures you save energy, reduce fatigue, and avoid injury, making your workouts far more effective. Whether you’re training for a HYROX race or simply want full-body […]
Sugar vs Energy: When to Use It and When to Avoid It
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 energy and fitness goals? The truth is somewhere in between. Understanding how, when, and why to use sugar can help you fuel workouts, maintain focus, and avoid energy crashes. The […]
Move More at Work: 5 Simple Desk-Friendly Exercises
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 linked to a higher risk of weight gain, heart disease, poor posture, and even early death. The modern workplace often requires us to be in front of a screen for […]
How to Lift Without Getting Hurt
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 can also lead to long-term injuries that derail your goals. At No Excuses CrossFit, we teach members how to move safely, build strength, and stay consistent without sacrificing their bodies. […]