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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March 22, 2019
Jason Cain

19.5

March 22, 2019
Jason Cain

Come and perform your final open under the lights tonight at 306!

March 22, 2019
Jason Cain
March 21, 2019
Jason Cain

Just Fun

March 21, 2019
Jason Cain

10-1 of:

C2B, HSPU, and deadlifts at 275/185

March 21, 2019
Jason Cain
March 20, 2019
Jason Cain

3 part Wednesday

March 20, 2019
Jason Cain

A: 30 seconds cycle through (AMRAP) 

2 power cleans

2 front squats

2 jerks

All at 225/155

Rest 90 seconds

6 rounds


B: Weighted pull ups 3x9 as heavy as you can go + 1 AMRAP strict at BW


C: Weighted dips 3 x 9 as heavy as you can go + 1 AMRAP strict at BW


March 20, 2019
Jason Cain
March 19, 2019
Jason Cain

Snatch version of DT

March 19, 2019
Jason Cain

Clock starts at 0:00 rest for 1 minutes at the following times

1:00, 4:00, 7:00, 10:00 (end) set rest 4 minute and repeat the interval sequence

AMRAP the following and pick up where you left off:

9 snatch grip deadlift 135/95

7 hang power snatch

5 OHS

3 ring MU

March 19, 2019
Jason Cain
March 18, 2019
Jason Cain

You'll thank me when you see 19.5

March 18, 2019
Jason Cain

On the 2 minute x 8 

Complete : 8 DB thrusters 50/35, 1 gym width suicides, 8 DB deadlifts

Rest 4 minutes then immediately into

on the minute x 10

Complete: 10 DB snatch, 8 C2B

March 18, 2019
Jason Cain
March 17, 2019
Jason Cain

19.4 Redo

March 17, 2019
Jason Cain

Try and improve

March 17, 2019
Jason Cain
March 16, 2019
Jason Cain

Building Tree Trunks

March 16, 2019
Jason Cain

9-6-3

BM and front squats at 225/155 (taken from rack)

rest 5 minutes

18-12-6

ring dips and back squats 225/155 (taken from rack)

rest 5 minutes

21-15-9

C2B pull ups and deadlifts 

March 16, 2019
Jason Cain
March 15, 2019
Jason Cain

19.4

March 15, 2019
Jason Cain

here we go

March 15, 2019
Jason Cain
March 14, 2019
Jason Cain

15 total snatches what a joke!

March 14, 2019
Jason Cain

A: Snatch complex on the 1 Minute X 5 rounds - snatch 70%, rest 3 minutes, On the minute x 5 snatch 75%, on the minute x 5 snatch 80%

March 14, 2019
Jason Cain
March 13, 2019
Jason Cain

Lots of power

March 13, 2019
Jason Cain

For time: 21-15-9

Deadlifts at 225/155, T2B, BJ 36"/28" and 2 rope climbs after every set.

B: Plank work 2 minutes front rest 1 minute and repeat

March 13, 2019
Jason Cain
March 12, 2019
Jason Cain

Can you feel the buildup?

March 12, 2019
Jason Cain

Clock starts at 0:00 rest for 2 minutes at the following times

4:00, 12:00, 22:00, 30:00 (end)

AMRAP the following and pick up where you left off:

60 WB

30 DB snatch 50/35

15 ring MU

March 12, 2019
Jason Cain
March 11, 2019
Jason Cain

Really only 30 seconds of work

March 11, 2019
Jason Cain

30 minute EMOM 

1. 15/12 calories on the erg

2. 12 thrusters 95/65

3. 12 Bar Hop Burpees

4. 12 C2B

5. AMRAP - DU

6. Rest

March 11, 2019
Jason Cain
March 10, 2019
Jason Cain

19.3 Re-do

March 10, 2019
Jason Cain

19.3 Can you squeeze a few more reps

March 10, 2019
Jason Cain
March 9, 2019
Jason Cain

Date Night

March 9, 2019
Jason Cain

In teams of two complete the following chipper as fast as possible.

Only one athlete working at a time

100 WB

90 Cals on the rower

80 T2B

70 Dead lifts 155/105

60 Front squats

50 Jerks

40 C2B

30 OHS

20 Ring MU

10 Snatches

March 9, 2019
Jason Cain
March 8, 2019
Jason Cain

19.3

March 8, 2019
Jason Cain

Yah baby!

March 8, 2019
Jason Cain
March 7, 2019
Jason Cain

Diane

March 7, 2019
Jason Cain

21-15-9 

Dead lifts 225/155 and HSPU

March 7, 2019
Jason Cain
March 6, 2019
Jason Cain

What no lifting?

March 6, 2019
Jason Cain

Part A:

12 minute EMOM - 

1 - 3 rope climbs

2 - 6 MU

3 - 12 Strict HSPU


Part B:

8 X 40 seconds max effort followed by 2:20 minutes of slow recovery, you must stay on the rower/ski erg/bike throughout. 

March 6, 2019
Jason Cain
March 5, 2019
Jason Cain

Love Handwalking

March 5, 2019
Jason Cain

6 minutes on 2 minutes off X 3 - Can you keep working - AMRAP the following
50 Feet of handwalking

15 DB deadlifts 50/35

9 DB hang cleans 

6 Devil Presses

50 DU

March 5, 2019
Jason Cain
March 4, 2019
Jason Cain

Like Fran but easier...

March 4, 2019
Jason Cain

On the 3:00 X 6 cycles - 

15 thrusters at 95/65, 12 C2B, 9 Bar Hop burpees

After 6 cycles set rest for 5 minutes

then repeat the same sequence for 4 more cycles.

March 4, 2019
Jason Cain
March 3, 2019
Jason Cain

The Perfect Triplet

March 3, 2019
Jason Cain

10 rounds for time of:

15 DB snatches 50/35

5 BJ overs 24"/20"

1 Rope climb

March 3, 2019
Jason Cain
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A: At your 8RM squat and bench perform.a 6x5

B: Core 

min Plank
30 russian twist
20 knee tucks
Rest 1 min
x 3

Sep 24, 2025

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