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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
High Performance Teen Program
Weightlifting programs
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 20, 2023
Jason Cain

Test Day

December 20, 2023
Jason Cain

A:On the 2 mins x 10 work up to a new 1 RM C&J

B:Back Squats 1x10 @ 50%

1x8 @ 60%

1x6 @ 65%

1x4 @ 75%

1x3 @ 80%

1x1 @ 85% + Test


December 20, 2023
Jason Cain

Jason Cain

24 mins later
Let's have some fun

Today's Workout (WOD):

Featured
Jul 10, 2025
Basics
Jul 10, 2025

20 min AMRAP of
15 cal row
5 per side DB hang clean and jerk/press 50/35lbs

15 push ups


Jul 10, 2025

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