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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 22, 2016
Jason Cain
WOD Blog

16.5 BJ overs?

March 22, 2016
Jason Cain
WOD Blog
On the 5 minute for 3 rounds
Score is time on the last round
 
20 KBS 2/1.5/1.5/1
15 OHS 115/85/95/65
10 BJ overs 24/20
 
Additional Prep:
Squats: 2X6 at 60%, 2X5 at 65%, 2X4 at 70%, 2X3 75%, AMRAP one set at 80%

 

March 22, 2016
Jason Cain
WOD Blog

Jason Cain

Gymnastic DT
2016 COE

Today's Workout (WOD):

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Both partner runs 500m together

When both are done begin:
12 rounds (switching as needed) of:
8 deadlifts at 225/155lbs
8 Strict HSPUs
12 C2Bs
FInish with a 500m run together!


Jul 12, 2025

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