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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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May 25, 2023
Jason Cain

Is 4 rounds possible?

May 25, 2023
Jason Cain

24 min AMRAP

35/30 cal row or Bike or 32/28 cal ski

25 T2Bs

20 WBs

15 Power cleans at 115/85

10 ring dips


May 25, 2023
Jason Cain

Jason Cain

Fun Times
New Strength

Today's Workout (WOD):

Featured
Jun 4, 2025
Summer Shred Week #3
Jun 4, 2025

The goal on week 3 is finally achieved the desired reps for most pieces.  If that has already happened then it's time to move up in weight!

18 rounds of 2 min pieces

A: 10 Renegade Rows (push up on DB + right arm row + left arm row) followed by 8 per side Bulgarian Split Squats

B: Alternating Bicep Curls (10 reps per arm heavier than previous weeks) + 12 weighted step ups

C: Side Lunge Step with DB (12 per side) + 12 weighted dips


Part B: "Core Burnout"

20 sec x 10 sec off x 3 rounds for each movement

1. Crunches

2. Plank pull throughs

3. Oblique Twist (Bicycles)

4. Plank Alternates

3. Toe Touches

Jun 4, 2025

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May 4, 2025
Sienna Cain
Nutrition Challenge
May 4, 2025
Sienna Cain
May 4, 2025
Sienna Cain
Mar 29, 2025
Jason Cain
One More Rep!
Mar 29, 2025
Jason Cain
Mar 29, 2025
Jason Cain

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