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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 12, 2015
Jason Cain
WOD Blog

Heavy then really light

May 12, 2015
Jason Cain
WOD Blog
Part A: On the two minutes
1 full snatch + 2 OHS 
at 70% of your 1RM snatch
7 rounds
Part B : "Randy" - Time cap 5 minutes
75 snatches at 75/55/55/35
 
Oly program
A: Snatch grip Push press-work up to heavy set of 3
B: Snatch balance 6x3 @65%
C: Full Clean + 2 Jerk MAX
D: 3x6 Back Squat 70%
May 12, 2015
Jason Cain
WOD Blog

Jason Cain

"A beauty three minutes"
"6 on 6 off 6 on"

Today's Workout (WOD):

Featured
Jul 18, 2025
The rest is up to you!
Jul 18, 2025

On a continuously running clock:

At the 0:00
1-2-3-4-5-6-7-8-9-10 reps for time of:
Pull-ups
Front squats

At the 10:00 start

21-15-9 reps for time of:
Toes-to-bars
Hang power cleans

On the 20:00
3 rounds for time of:
10 bar-facing burpees
10 thrusters

65 lb
95 lb

Jul 18, 2025

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