Welcome Colin Stiefer to Team OC3!! Colin began working out with us as a student at SAU but he’d only found us just before his senior year. We were infected by his personality and great attitude in a short amount… Read more »
Growing up, Bobette was very active and never had weight issues. In fact, she was sometimes considered excessively small or underweight. Gymnastics and softball ate up a lot of her free time but she eventually became a mom and inadvertently… Read more »
One couple. Two overly competitive athletes ready for a new challenge. Both TNT contest winners! Living Their Best Lives or Living It Up? Once upon a time, this young couple was living their best lives. They were cute, in love,… Read more »
Looks like summer is finally here and so is the heat and humidity! While we may not notice dehydration as much in the colder temperatures, water loss and lack of hydration can severely impact our performance in the gym during… Read more »
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 »
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