Programming insight, clearly and distinctly written by Colin Cartee. I design workouts for a living. Literally. I get asked about how I program, when I program and why I program all the time. So I have decided to share some… Read more »
I’LL TAKE ONE HAPPY LIFE, PLEASE HOLD THE OBSESSIVE BEHAVIORS, ADD A SIDE OF BALANCE & DON’T FORGET THE BOTTOMLESS SASS-A-FRASS. But first… This is what happens when you’ve gained 65 pounds and have no idea what happened because you… Read more »
We’d like to welcome Coach Danny to the team! He is undergoing our intense OC3 coaching indoctrination and will officially start in March. Our coaching program is not for the faint of heart but it’s nothing this Marine can’t handle! Danny… Read more »
Coach Colin here. It’s been just a few months now of coaching my first ever Paralympian. Kevin came in on day one ready to get in better shape and push the envelope of his previously monotonous workout routine. … Read more »
Thanksgiving Day Dinner Tips We hope you all have a wonderful Thanksgiving with your families and friends. There have been a lot of nutrition questions with the holidays approaching, so I have listed some of the best tips to stay… Read more »
We have an exciting announcement today! Nic Johnston of Spring Arbor, MI is joining the OC3 family in Davenport, IA as an experienced L2 coach and Precision Nutrition L1 coach. What does this mean for you? We’re placing an even bigger… Read more »
The OC3 family officially welcomes Kyle Richmond this week! A soccer player turned CrossFit lover, Kyle has been constantly varying his functional movements at a high intensity since 2013. He’s also been studying movement and nutrition for several years and… Read more »
As a collegiate level track runner, Alli had no interest in CrossFit at all. She had friends who invited her to try it on many occasions but her kinesiology professors warned her of disorganization, injuries and other risks. So, she… Read more »
Let’s welcome Coach Dylan to the growing OC3 family! He’s been prepped and primed and has already taken on a couple of classes but officially starts on June 4th! Originally from Des Moines, he grew up playing baseball, football and some hockey… Read more »
PAIN, PAIN GO AWAY When a kidney stone sent him to the ER and sciatic nerve pain landed him at the chiropractor, an overweight Derek Fiscus understood he had received not one but two wakeup calls.
CrossFit OC3 – CrossFit
300 Air Squats
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here