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Hallie MacLachlan - CF Level 1
Carter Pavelich - CF Level 1
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Laura Carruthers -Certified Exercise Group Leader
Mel DeRoo
Beaumont Sinclair - CF Level 1
Lisa Neufeld - Full time coach

CrossFit 306

CrossFit Group Class
6 week transformation challenge
8 Week Nutrition Challenge
Online Coaching - #JCAINTRAINED
2025 Kids Fit Camp
Success Stories
High Performance Teen Program
Weightlifting programs
Teen Learn to Lift Program (14-18yrs)
Vitamins & Supplements
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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September 26, 2016
Jason Cain

How much rest can you get?

September 26, 2016
Jason Cain

On the 7 minutes  for 3 rounds

50 WB 20/14/16/12

100 DU

MU 5/3/3/1

Score is total time

Additional Strength Work:

Back squats and bench

5X3 at 82.5, 1 X AMRAP at 80%

GHD sit ups accumulate 90 reps

September 26, 2016
Jason Cain

Jason Cain

Back in 2014
306 special

Today's Workout (WOD):

Featured
Jul 18, 2025
The rest is up to you!
Jul 18, 2025

On a continuously running clock:

At the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time of:
Pull-ups
Front squats

At the 10:00 start

21-15-9 reps for time of:
Toes-to-bars
Hang power cleans

On the 20:00
3 rounds for time of:
10 bar-facing burpees
10 thrusters

65 lb
95 lb

Jul 18, 2025

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Sienna Cain
Train for future you - they will be glad you did!
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Nutrition Challenge
May 4, 2025
Sienna Cain
May 4, 2025
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