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CrossFit 306

One More Rep by 306
CrossFit Group Class
6 week transformation challenge
8 Week Nutrition Challenge
Online Coaching - #JCAINTRAINED
Success Stories
Weightlifting programs
High Performance Teen Program
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):

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4 mins on 4 mins off x4

Cycle #1 AMRAP

21 cal Row

21 Burpees over the rower

21 T2Bs

Cycle #2

Same but 18 reps of each

Cycle #3

Same but 15 reps of each

Cycle #4

Same but 12 reps of each
                         

*Score is total reps in each session

Jul 6, 2025

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