One More Rep by 306 Team Edition
CrossFit Group Class
Level Up Bootcamp
6 week transformation challenge
Online Coaching - #JCAINTRAINED
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
Level Up Bootcamp
6 week transformation challenge
Online Coaching - #JCAINTRAINED
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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January 25, 2023
Jason Cain

Let's EMOM it

January 25, 2023
Jason Cain

A: Grip Work

DB Hex Head hold
45 sec per side x 3
3 x20 wrist ext (very light)

B: Clean and Jerk

EMOM x10
1 Full clean and jerk at 80% 

C: Deadlift
6x6 at 70% immediately followed by 6 high BJs
Rest 2 minutes between sets

January 25, 2023
Jason Cain

Jason Cain

Here for the pump
Wall Walks for the win

Today's Workout (WOD):

Featured
Aug 30, 2025
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Aug 30, 2025

For time switching as needed:
3 rounds of :
50 cal row
50 box jump overs (24"/20")
50 deadlifts (185/125)
50 wall balls
50 ring dips

Aug 30, 2025

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306 August Newsletter
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Aug 6, 2025
Sienna Cain
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Aug 6, 2025
Sienna Cain
Aug 6, 2025
Sienna Cain

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S7P 0B9
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