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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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March 17, 2016
Jason Cain
WOD Blog

Heavy Thursday

March 17, 2016
Jason Cain
WOD Blog
Heavy Thursday:
Part A: 
6 min EMOM of 4 reps of thrusters
190/115/135/85
Part B: After a 6 minute break
9-7-5 of Power cleans(same weight) and T2B
 
Additional Prep:  Nutrition and mental prep for 16.4
March 17, 2016
Jason Cain
WOD Blog

Jason Cain

16.4
Main Site 2016

Today's Workout (WOD):

Featured
Jul 28, 2025
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Jul 28, 2025

2 mins on 1 min off x 3
200m run
14 T2Bs
7 Power cleans at 155/105
AMRAP Burpees over the bar

Rest 3 mins

90 sec on 1 min off x 3
200m run
14 T2Bs
AMRAP
Power cleans at 155/105

Rest 3 mins

1 min on 1 min off x 3
200m run
AMRAP
T2Bs


Jul 28, 2025

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