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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

CrossFit Group Class
6 week transformation challenge
Online Coaching - #JCAINTRAINED
Success Stories
High Performance Teen Program
Weightlifting programs
Teen Program (12-16yrs)
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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August 31, 2022
Jason Cain

3 on 3 is coming

August 31, 2022
Jason Cain

A: On the 1:30 x 12

1 full clean + 1 jerk

Start at 70% and increase the weight on:
- round 3 to 75%
- round 6 to 80%
- round 9 to 85%

B: Deadlifts maintenance work
1x5 at 70%, 1x4 at 72.5%, 1x4 at 75%, 1x3 at 80%

August 31, 2022
Jason Cain

Jason Cain

How hard can this be?
Triumphant Tuesday

Today's Workout (WOD):

Featured
Jul 29, 2025
So much for 4 on 4 off!
Jul 29, 2025

5:00 on 4:00 Off x 4
AMRAP and pick up where you left off:
60 DU
50' of DB Front rack lunges 50/35lbs
40 DB snatch 50/35lbs
30 Cal row

Jul 29, 2025

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