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Mel DeRoo
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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 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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June 19, 2023
Jason Cain

New week, new you!

June 19, 2023
Jason Cain

Part A:

5 rounds of 90 seconds on 1 min off -  
7 thrusters 135/95, 14 T2Bs,
AMRAP WBS

After the first 5 rounds hit the second couplet after a set 3 minute set rest - 

Part B:

This is also 5 rounds of 90 seconds on 1 min off- 
28 WB, 14 T2Bs, AMRAP deadlifts 135/95


Score is total reps on AMRAP in part A and B


June 19, 2023
Jason Cain

Jason Cain

Only 3 rounds
The 4th Annual BeLikeBruce Fitness Festival

Today's Workout (WOD):

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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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Sienna Cain
Train for future you - they will be glad you did!
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May 4, 2025
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Nutrition Challenge
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