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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 Learn to Lift Program (14-18yrs)
Vitamins & Supplements
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 15, 2024
Jason Cain

Double squat and benchmarks

May 15, 2024
Jason Cain

A:Back squats:

1x10 at 60% 1x8 at 65% 1x6 at 67.5% 3x4 at 70%

B:Front squats 3x5 at 20% less than your last set of back squats.

C: Benchmark "Helen"

3 RFT of

400m run

21 KBS 24/16

12 pull ups

May 15, 2024
Jason Cain

Jason Cain

24 mins of bliss
Earn your rest

Today's Workout (WOD):

Featured
Jul 22, 2025
A classic
Jul 22, 2025

4 mins on 4 mins off  x 4 AMRAP

Burpees Over the Rower
Row cals
T2Bs

Cycle 1 = 21 reps of each
Cycle 2 = 18 of each
Cycle 3 = 15 of each
Cycle 4 = 12 of each

Jul 22, 2025

Latest News:

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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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