One More Rep by 306 Team Edition
CrossFit Group Class
6 week transformation challenge
Online Coaching - #JCAINTRAINED
306 Ruck Club
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
6 week transformation challenge
Online Coaching - #JCAINTRAINED
306 Ruck Club
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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January 14, 2016
Jason Cain
WOD Blog

Weightlifting prep

January 14, 2016
Jason Cain
WOD Blog
On the two minutes for 8 rounds
A: 1 power clean + 1 hang clean + 1 push press
B: 7 minute thruster EMOM - 4 reap at 70% of A
 
Additional for Oly Program:
C: 1 power snatch + 2 OHS - 3 sets at each weight, move up if successful 2/3 sets
D: 4X6 squats at 72.5%
January 14, 2016
Jason Cain
WOD Blog

Jason Cain

Friday's Chipper 2016
But my heart, its going so fast!

Today's Workout (WOD):

Featured
Mar 6, 2026
26.2
Mar 6, 2026

For time:

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 chest-to-bar pull-ups

80-foot dumbbell overhead walking lunge

20 alternating dumbbell snatches

20 muscle-ups

Time cap: 15 minutes

♀ 35-lb (15-kg) dumbbell

♂ 50-lb (22.5-kg) dumbbell

Mar 6, 2026

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Mar 6, 2026
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26.2
Mar 6, 2026
Jason Cain
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Jason Cain
Happy Family Day!
Feb 16, 2026
Jason Cain
Feb 16, 2026
Jason Cain

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