One More Rep by 306 Team Edition
CrossFit Group Class
Level Up Bootcamp
6 week transformation challenge
Online Coaching - #JCAINTRAINED
Weightlifting programs
High Performance Teen Program
Youth and Junior Weightlifting
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 2
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

CrossFit 306

One More Rep by 306 Team Edition
CrossFit Group Class
Level Up Bootcamp
6 week transformation challenge
Online Coaching - #JCAINTRAINED
Weightlifting programs
High Performance Teen Program
Youth and Junior Weightlifting
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 2
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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November 26, 2014
Jason Cain
WOD Blog

Monster Mash

November 26, 2014
Jason Cain
WOD Blog

Continuously running clock

21-15-9 of deads at 225/155 and 50 DU after each set of deads

rest 5 mins

then repeat except with thrusters at 95/65

rest 5 mins

finish with same sequence but with 75/55 Pwr snatches

November 26, 2014
Jason Cain
WOD Blog

Jason Cain

Two Parts
Clean and Jerk complex

Today's Workout (WOD):

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Aug 10, 2025

A: Bench -

1x8 at 50%, 1x8 at 60%, 1x8 at 70%, 1x8 at 75%

1 x 8RM

B:3x

400m run

40 lunges

40 empty bar thrusters

Aug 10, 2025

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