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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 13, 2021
Jason Cain

Partner Hero WOD - The sevens

November 13, 2021
Jason Cain

With a partner switching as needed complete
For Time.
7 Rounds For Time

  • 7 Handstand Push-Ups

  • 7 Thrusters (135/95 lb)

  • 7 Knees-to-Elbows

  • 7 Deadlifts (245/165 lb)

  • 7 Burpees

  • 7 Kettlebell Swings (2/1.5 pood)

  • 7 Pull-Ups

November 13, 2021
Jason Cain

Jason Cain

Hero WOD - Hildy
Hero WOD - Holleyman

Today's Workout (WOD):

Featured
Jul 19, 2025
So 4 runs and 16 rounds right?
Jul 19, 2025

In teams of two,

4 x
400m run (together)
Then:
4 rounds switching as needed
8 power cleans 185/135
8 BM

Jul 19, 2025

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Train for future you - they will be glad you did!
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Sienna Cain
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