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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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March 5, 2024
Jason Cain

Get'er done

March 5, 2024
Jason Cain

With an 8 minute time cap

Buy in with 500m/450m row

Then...

4 RDs of 15 S2O at 135/95 60 DU

Rest 2 minutes

Buy in with 500m/450m row

Then... Complete 4 rounds of 15 C2Bs 16 DB lunge steps (DBs held in front rack) 50/35lbs

Again with an 8 minute Cap

Your score is time in each section.

If you don't finish, add 1 second per miss rep.


March 5, 2024
Jason Cain

Jason Cain

Here for the pump
Up one minute from last week

Today's Workout (WOD):

Featured
Jul 11, 2025
Basics
Jul 11, 2025

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

15 push ups


Jul 11, 2025

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