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Melanie Sunderland - CF Level 1
Hallie MacLachlan - CF Level 1
Carter Pavelich - CF Level 1
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Angela Cullen - CF Level 1
Laura Carruthers -Certified Exercise Group Leader
Mel DeRoo
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Lisa Neufeld - Full time coach

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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January 21, 2016
Jason Cain
WOD Blog

2016 Oly work

January 21, 2016
Jason Cain
WOD Blog
2016 Oly Work:
A: 1 power clean + 1 front squat + 1 jerk
On the two minutes for 8 rounds
Go up in weight every successful round
B: 5X5 thrusters EMOM at 75% of A
 
Additional For Oly Program:
C: 2 snatch pulls + 1 full snatch
D: Push press doubles from Rack
January 21, 2016
Jason Cain
WOD Blog

Jason Cain

"Let's Get Your engine Going"
Double 5s

Today's Workout (WOD):

Featured
Jul 5, 2025
Let's party!
Jul 5, 2025

Partner WOD
Switching every round
20-2 of T2BS (going down by 2s)
Paired with
10-1 of sandbag cleans (touch and go ideally not over the shoulder)
Rest exactly 3 mins
6 rounds (switching every round)
10 BBJO 24"/20"
40' of HW

Jul 5, 2025

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May 4, 2025
Sienna Cain
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May 4, 2025
Sienna Cain
May 4, 2025
Sienna Cain
Mar 29, 2025
Jason Cain
One More Rep!
Mar 29, 2025
Jason Cain
Mar 29, 2025
Jason Cain

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