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Kathee Le Korchinski - CF Level 1
Melanie Sunderland - CF Level 1
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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

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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December 30, 2020
Jason Cain

Down and back up

December 30, 2020
Jason Cain

200 shoulder taps (from plank)

100 Lunges

75 sit-ups

50 WB

25 C2B

50 WB

75 sit-ups

100 lunges

200 shoulder taps (from plank)


Zoom at home option:

To join our coached class for this WOD click on the following link:

Join URL: https://us02web.zoom.us/j/81268409599

At one of the following times:

6:00AM, Noon, 6:30PM

Break up as needed!

600 toe taps

400 shoulder taps from plank

200 lunges 

December 30, 2020
Jason Cain

Jason Cain

See ya 2020!
See if we came back stronger!

Today's Workout (WOD):

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On the 3 mins x 15

1. Bench press for 10 reps (use same weight as last week) + 1 min plank

2. Single heavy DB rows 10 reps a side + 30 sec hollow body hold

3. Back rack lunges 10 reps per leg with 135/95 + 10 high box jumps


Jul 23, 2025

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