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

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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March 12, 2021
Jason Cain

21.1

March 12, 2021
Jason Cain

The Open

For time:

1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min.

Zoom WOD at 6:00AM and Noon: https://us02web.zoom.us/j/87382917181

30 min EMOM

1. 80 DU

2. 20 DB snatch 50/35

3. 20 BJ over 24"/16"

4. 20 Sit-ups

5. AMRAP One arm devil press

6. REST

March 12, 2021
Jason Cain

Jason Cain

All the OHS
EMOM for TJ

Today's Workout (WOD):

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Triple Threat
Dec 14, 2025

On the 10 minutes x 3
Round 1: complete the following

10 rounds of Cindy

Cindy = 5 pull ups, 10 push ups, 15 squats

Round 2 complete:

1000/750m row

50 empty bar thrusters

25 bar hop burpees

Round 3 complete:

Complete:

10 rounds of:
10 WBs

10 lunges

*Score is time to finish each piece

Once you finish the requirement rest until the start of the next interval

Dec 14, 2025

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