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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April 9, 2021
Jason Cain

Dealer's Choice

April 9, 2021
Jason Cain

Complete the following and break up as needed

120/100 cal row

120 WB

240 DU

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

https://us02web.zoom.us/j/86507755479

4 minutes on 2 minutes off x 5

AMRAP and pick up where you left off

48 Toe taps/DU

24 Odd object snatch

12 Single Arm Devil Press



April 9, 2021
Jason Cain

Jason Cain

CF Quarterfinals
Let's keep running!

Today's Workout (WOD):

Featured
Nov 12, 2025
Push Pull Week #5
Nov 12, 2025

*We test next week

A:Row 1500m/1250m at Pace +4

Rest 2 mins

Row 1000m/750m at Pace +2

Rest 2 mins

4x500m at Pace -1 with 1 min rest between each set

Row one final 500m at Pace -4 or better

B: Based off your 3 RM

1x8 at 75% 1x6 at 80% 4x4 at 85% 1 AMRAP at 90%


Nov 12, 2025

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