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Jack Nash - NCCP Level 2 Weightlifting Coach
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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

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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January 10, 2024
Jason Cain

Snatch + Deads week #2

January 10, 2024
Jason Cain

Snatch complex -

2 hang snatch (from above the knee) + 2 OHS

2 sets at 70% of 1RM

2 sets at 75%

2 sets at 80%

B: Snatch pulls - from 1 " deficit - 3x4 at 95%

C: Deadlift

1x12 at 50% 1x8 at 60%
1x4 at 65% 4x4 at 70%


January 10, 2024
Jason Cain

Jason Cain

Hold On
8 is the magic number

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

Latest News:

Featured
Jul 9, 2025
Sienna Cain
Train for future you - they will be glad you did!
Jul 9, 2025
Sienna Cain
Jul 9, 2025
Sienna Cain
May 4, 2025
Sienna Cain
Nutrition Challenge
May 4, 2025
Sienna Cain
May 4, 2025
Sienna Cain

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