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6 week transformation challenge
Online Coaching - #JCAINTRAINED
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High Performance Teen Program
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Jason Cain - Athletic Director
Rebecca Winterhalt - Marketing Director
Nick Korchinski- NCCP Level 2 Weightlifting Coach
Jack Nash - NCCP Level 2 Weightlifting Coach
Daisy Hart - Gymnastic Canada NCCP Level 3
Kathee Le Korchinski - CF Level 2
Melanie Sunderland - CF Level 1
Hallie MacLachlan - CF Level 1
Carter Pavelich - CF Level 1
Brett Seguin - CF Level 1
Angela Cullen - CF Level 1
Laura Carruthers -Certified Exercise Group Leader
Mel DeRoo
Beaumont Sinclair - CF Level 1
Lisa Neufeld - Full time coach

CrossFit 306

One More Rep by 306 Team Edition
CrossFit Group Class
6 week transformation challenge
Online Coaching - #JCAINTRAINED
Success Stories
Level Up Bootcamp
Weightlifting programs
High Performance Teen Program
Youth and Junior Weightlifting
Schedule
Pricing
Jason Cain - Athletic Director
Rebecca Winterhalt - Marketing Director
Nick Korchinski- NCCP Level 2 Weightlifting Coach
Jack Nash - NCCP Level 2 Weightlifting Coach
Daisy Hart - Gymnastic Canada NCCP Level 3
Kathee Le Korchinski - CF Level 2
Melanie Sunderland - CF Level 1
Hallie MacLachlan - CF Level 1
Carter Pavelich - CF Level 1
Brett Seguin - CF Level 1
Angela Cullen - CF Level 1
Laura Carruthers -Certified Exercise Group Leader
Mel DeRoo
Beaumont Sinclair - CF Level 1
Lisa Neufeld - Full time coach
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April 22, 2016
Lesia Design Inc.

Helen 2016

April 22, 2016
Lesia Design Inc.

Helen
3 rounds for time of
400M run
21 KBS 1.5/1
12 pull ups

What's Parker doing?
Rest 5 minutes
3 rounds of
7 clean and jerks at 135
7 MU
rest 5 minutes
9 - Bar facing burpees
15- T2B
21- OHS 115

Part B: Bench Press

April 22, 2016
Lesia Design Inc.

Lesia Design Inc.

Lesia Design is

Master's Regional Prep
Diane 2016

Today's Workout (WOD):

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On the 3 min x 15

1.12 Bent over barbell row + 24 push ups

2.12 supinated grip strict pull ups + 30 sec hollow body hold

3.12 narrow grip Bench press+ L-sit parallette hold for 20 sec 

Aug 6, 2025

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