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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
CrossFit Group Class
6 week transformation challenge
8 Week Nutrition Challenge
Online Coaching - #JCAINTRAINED
Success Stories
High Performance Teen Program
Weightlifting programs
Teen Learn to Lift Program (14-18yrs)
306 Store
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 1
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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June 1, 2016
Jason Cain

Run Forest!

June 1, 2016
Jason Cain

1 mile Run then

6 rounds of

12 C2B

12 Pistols

Strength Program:

Warm Up with - 2 rounds of 10 calories on the air dyne, 10 push ups, 10 sit ups

Part A: Squats - 6X6 at 72.5%

Bench:  6X6 at 72.5%

Part A: Hypertrophy work (3 sets of 12)

DB bench press 

DB seated shoulder raises

DB bicep curls!

Weighted Pull Ups

June 1, 2016
Jason Cain

Jason Cain

Jerk Your way through This!
SkillZ!

Today's Workout (WOD):

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Jul 11, 2025
Basics
Jul 11, 2025

20 min AMRAP of
15 cal row
5 per side DB hang clean and jerk/press 50/35lbs

15 push ups


Jul 11, 2025

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