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Mel DeRoo
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Lisa Neufeld - Full time coach

CrossFit 306

One More Rep by 306 Team Edition
CrossFit Group Class
Level Up Bootcamp
12 Week Keto for CrossFit
6 week transformation challenge
Online Coaching - #JCAINTRAINED
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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November 13, 2020
Jason Cain

Love all the rowing!

November 13, 2020
Jason Cain

Using the pace /500m set in your 5km row

All sets will be 2 minutes followed by 1 minute rest

Set 1: Pace ( -3)

Set 2: Pace ( - 6)

Set 3: Pace (-9)

Set 4: Pace (-3)

Set 5: Pace (-6)

Set 6: Pace: (-9)

Set 7: Pace (-3)

Set 8: Pace (-6)

Set 9: Pace (-9)

Set 10: Pace ( -1)

B: Bench press - using your 3 rep max -

1X 5 at 70%, 1x5 at 75%, 1x5 at 80%, 4x4 at 85%, 2x3 at 87.5%, 1x2 at 90%



November 13, 2020
Jason Cain

Jason Cain

Don't skip leg day!
Quick Sets!

Today's Workout (WOD):

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15-12-9-6-3 of 

Single Arm DB devil press at 50/35 and C2Bs

Rest 5 mins

3 RFT of:

12 Single Arm Hang Clean and jerks switching sides every 3 reps and 

6 BM

Rest 5 Mins

1 Mile Run!

Score is total time!

Aug 28, 2025

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