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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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March 7, 2016
Jason Cain
WOD Blog

16.3 prep

March 7, 2016
Jason Cain
WOD Blog
16.3 Prep
2 minutes on 1 minute Off 7 rds
8 DL 255/175/205/125
10 BJ 24/20
8 HSPU
AMRAP WB
 
Additional Prep:
Snatch  Complex:
1 snatch grip deadlift + 1 power snatch + 1 Full snatch
Go up to heaviest
100 GHD sit ups - as many sets as needed.  Adjust base on prior total volume in a single day.  Do not add more then 10 reps to your previous highest volume.
March 7, 2016
Jason Cain
WOD Blog

Jason Cain

16.3 Prediction
Refreshing Sunday March 2016

Today's Workout (WOD):

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In teams of  2
Start with 2 km row 
Then 12 rounds of (switching every movement)
12 Burpee BJ overs 24"/20"
12 DB thrusters 50lbs/35lbs
12 C2Bs
Finish with 1 km row


May 31, 2025

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Mar 29, 2025
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