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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)
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 24, 2021
Jason Cain

Strength Day Week #3

November 24, 2021
Jason Cain

All strength work to be done on the 2:00 mins

A: Squats 2x6 at 60% and 2x5 at 65%, 2 x5 at 70%, 1 AMRAp at 72.5%

Superset with One arm DB rows (heavy) 4x8

B: Bench Press - 2x6 60% and 2x5 at 65%, 2 x5 at 70%, 1 AMRAp at 72.5%

Superset with one set of empty bar biceps curls for 12-20 reps



November 24, 2021
Jason Cain

Jason Cain

Building better boulders
Can you feel it build?

Today's Workout (WOD):

Featured
Jul 28, 2025
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2 mins on 1 min off x 3
200m run
14 T2Bs
7 Power cleans at 155/105
AMRAP Burpees over the bar

Rest 3 mins

90 sec on 1 min off x 3
200m run
14 T2Bs
AMRAP
Power cleans at 155/105

Rest 3 mins

1 min on 1 min off x 3
200m run
AMRAP
T2Bs


Jul 28, 2025

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