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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May 30, 2015
Jason Cain
WOD Blog

Time to go Nutts

May 30, 2015
Jason Cain
WOD Blog
 
10 Handstand push-ups
250/185/205/155 pound Deadlift, 15 reps
25 Box jumps, 32/24/28/20 inch box
50 Pull-ups
100 Wallball shots, 20/14/16/12 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb/35/35/25 plate
 
Oly Program:
 
1 RM snatch
1 Rm clean and jerk

 

May 30, 2015
Jason Cain
WOD Blog

Jason Cain

Sunday's 4 cycle met-con
Benchmark Nancy

Today's Workout (WOD):

Featured
Aug 10, 2025
Bench First
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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Train for future you - they will be glad you did!
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S7P 0B9
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