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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
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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April 15, 2021
Jason Cain

The prison yard

April 15, 2021
Jason Cain

A: Deadlifts 3x5 at 65% and 3x5 at 70%

B: One arm DB rows 3x12

C: DB chest flies and chest press 3x12

D: DB bicep curls 3x12

E: At your 2km pace +4

Row 1000m rest 1 minute x 2


At Home Zoom Option offered at 6:00AM and Noon

https://us02web.zoom.us/j/86784364825

4 minutes on 90 seconds off x 6 rounds

 50 criss cross, 25 OH DB lunge, 15 cleans, AMRAP Single arm Devil Press



April 15, 2021
Jason Cain

Jason Cain

Get your rest
All the DOMs

Today's Workout (WOD):

Featured
Jul 11, 2025
Basics
Jul 11, 2025

20 min AMRAP of
15 cal row
5 per side DB hang clean and jerk/press 50/35lbs

15 push ups


Jul 11, 2025

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