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Mel DeRoo
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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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December 7, 2022
Jason Cain

Cleans Week #3

December 7, 2022
Jason Cain

A: Plank hold - front 1 minute,L side 45 sec, R side 45 sec -
Rest 1 minute x 2

B: 1 power clean + 1 Full clean
EMOM x 12
1 rep at 77.5%

Bench Press - using your latest 3 RM -
1x8 at 65%,
2x6 at 70%,
2x5 at 75%
3x4 at 80%
1 AMRAP at 85%"


December 7, 2022
Jason Cain

Jason Cain

Death by Cardio
Get through the first round

Today's Workout (WOD):

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One More Rep!
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