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Hallie MacLachlan - CF Level 1
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Laura Carruthers -Certified Exercise Group Leader
Mel DeRoo
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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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November 27, 2018
Jason Cain

I promise it gets easier

November 27, 2018
Jason Cain

Clock starts at zero, you get a two minutes break at the 8:00 mark, at 16 minute mark, 22 minute mark, and done after your last two minutes of work at the 26 minute mark. AMRAP through the following - 20 DB snatch 50/35, 18 DB OH lunge steps, 16 squats, 14 push ups, 12 T2B. 

November 27, 2018
Jason Cain

Jason Cain

We sweated enough yesterday
Pushing our limits

Today's Workout (WOD):

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On the 2 mins x 20

1. Bench press for 10 reps (use a heavier weight than last week) + 1 AMRAP of push ups

2. Bent over barbell row for 10 reps + 1 AMRAP of strict pull ups

3. 60 starfish

4. 1 min of planking + 12 DB pullovers

5. Alternating bicep curls 12 reps per side (use a heavier weight than last week) + 30 sec of hollow body hold 


Jul 16, 2025

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