Rowing and Ski Erg: Boost Efficiency and Endurance
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 format. Whether you’re training for a race, a HYROX competition, or just want a challenging workout, mastering technique on these machines is essential. Both machines demand rhythm, power, and efficiency. […]
Fiber Benefits: The Nutrient You’re Probably Ignoring
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, heart health, and even weight management. For busy professionals trying to stay fit and healthy, understanding fiber is essential. Why Fiber Matters Fiber is a type of carbohydrate that your […]
Why a Coach Beats Any Fitness App Every Time
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 Facebook or Instagram, there it was — this slick ad for an app that promised to make tracking my food effortless. With AI technology, you could take a picture of […]
Core Control: Beyond Crunches and Planks
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 functional movement. At No Excuses CrossFit, we teach clients how to engage their core properly, focusing on strength, stability, and functional integration, rather than endless sit-ups that rarely deliver long-term […]
Wall Ball Technique: Protect Your Shoulders While Maximizing Power
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 cardiovascular endurance. Done incorrectly, it can leave your shoulders sore, strained, or injured. If you want to maximize your performance without paying the price, proper technique is everything. Wall balls […]
Protein Requirements: How Much Protein Do You Really Need?
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 you really need each day to support muscle growth, recovery, and overall health? The answer isn’t one-size-fits-all—but with the right approach, it’s easier than you think. Why Protein Matters Protein […]
Sled Push Tips: Master Power and Speed in Every Rep
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 felt like your legs weren’t firing or your sled was moving slower than molasses, you’re not alone. With the right technique, you can maximize power, minimize wasted energy, and see […]
Are You Younger Than You Think?
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 younger than my chronological age. Like any good wife that keeps her husband grounded, she turned and said ‘Well, you don’t look that much younger.’ For nearly four years I’ve […]
Athlete Spotlight: Sunny Choi
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 you usually attend? 5:30PM😎 Favorite WOD: Don’t have one yet… 🧐 Favorite CF Movement: Cleans & Rope Climbs! Least Favorite CF Movement: Bikes & Sleds 1RM Back Squat: 125lbs 1RM […]
Fall Back Into Fitness: A Plan for the New Season
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 the perfect reset. Whether you’re returning from vacation, summer travels, or just a break from regular workouts, now is the time to refocus and rebuild momentum. Why Seasonal Resets Matter […]