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CrossFit 306

CrossFit Group Class
6 week transformation challenge
8 Week Nutrition Challenge
Online Coaching - #JCAINTRAINED
2025 Kids Fit Camp
Success Stories
High Performance Teen Program
Weightlifting programs
Teen Learn to Lift Program (14-18yrs)
Vitamins & Supplements
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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July 5, 2022
Jason Cain

Is that a typo?

July 5, 2022
Jason Cain

*30 min Time Cap


Row 120/100 cals
40 Burpees over the rower
40 DB snatch at 70lbs/50lbs

Rest 2mins

Row 60/50
20 Burpees over the rower
20 DB snatch 70/50

Rest 2 mins

Row 30/24 cals
10 burpees over the rower
10 DB snatch 70/50

July 5, 2022
Jason Cain

Jason Cain

On the 30 sec
Dt's Revenge

Today's Workout (WOD):

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On the 3 mins x 15

1. Bench press for 10 reps (use same weight as last week) + 1 min plank

2. Single heavy DB rows 10 reps a side + 30 sec hollow body hold

3. Back rack lunges 10 reps per leg with 135/95 + 10 high box jumps


Jul 23, 2025

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