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6 week transformation challenge
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306 Ruck Club
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High Performance Teen Program
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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

CrossFit 306

One More Rep by 306 Team Edition
CrossFit Group Class
6 week transformation challenge
Online Coaching - #JCAINTRAINED
306 Ruck Club
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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August 24, 2020
Jason Cain

More Thrusters

August 24, 2020
Jason Cain

3 Rounds of 

7 Thrusters 95/65, 7 Bar Facing Burpees, 7C2B

Rest until the 5 minute mark

3 Rounds of

5 Thrusters 95/65 weight #2, 5 Bar Facing Burpees, 5 C2B

Rest until 10 minute mark

3 Rounds of 

5 Thrusters 135/95, 5 Bar Facing Burpees, 5BM

Rest until 15 minute Mark

3 Rounds of 

3 Thrusters 135/95, 3 Bar Facing Burpees, 3 BM,

*Score is total accumulated time for each piece.

August 24, 2020
Jason Cain

Jason Cain

So that's 6 rounds?
Before you go to brunch

Today's Workout (WOD):

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Jan 14, 2026
Learning the basics week #2
Jan 14, 2026

A: On the 2 minutes at increasing loads x 12

1 power clean + 1 low hang full clean (below the knee) +1 jerk

B: Back squats

6x8 at 55%

Jan 14, 2026

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