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Melanie Sunderland - CF Level 1
Hallie MacLachlan - CF Level 1
Carter Pavelich - CF Level 1
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Laura Carruthers -Certified Exercise Group Leader
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Lisa Neufeld - Full time coach

CrossFit 306

One More Rep by 306
CrossFit Group Class
6 week transformation challenge
8 Week Nutrition Challenge
Online Coaching - #JCAINTRAINED
Success Stories
High Performance Teen Program
Weightlifting programs
Teen Learn to Lift Program (14-18yrs)
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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July 19, 2024
Jason Cain

Skillz

July 19, 2024
Jason Cain

For total time:

3 rounds - 6 OHS at 155/105 and 6 BM,

2 rounds 12 Front squats at 155/105 and 12 Strict HSPU

1 rounds of 24 backsquats 155/105 and 24 bar hop burpees

July 19, 2024
Jason Cain
July 18, 2024
Jason Cain

4-2-1!

July 18, 2024
Jason Cain

Part A:

1 min plank 20 knee tucks 20 V-ups

Rest 1 minutes

x3

Part B:

20 min AMRAP

40 DU

16 Cal Row

1 legless rope climb

July 18, 2024
Jason Cain
July 17, 2024
Jason Cain

Baseline Strength

July 17, 2024
Jason Cain

A: Deadlifts 6x6 at 50%

B: Strict Press start with empty bar and go up to 3 RM strict press


July 17, 2024
Jason Cain
July 16, 2024
Jason Cain

Heads or tails

July 16, 2024
Jason Cain

3:30 minutes on 90 sec off off x 6 rounds -

Round 1, 3 and 5:

24/20 cal row 6 Burpees over the rower AMRAP 12 DB S2O at 50/35lbs 12 C2Bs

Round 2,4,6

24/20 cal row 6 Burpees over the rower AMRAP 12 DB deadlifts 50/35lbs 12 T2Bs

*Score is total reps on the AMRAPS Keep score separate Odd from Even

July 16, 2024
Jason Cain
July 14, 2024
Jason Cain

Can you get to the AMRAP?

July 14, 2024
Jason Cain

Part A: 60 seconds on 30 seconds off X 6

200m run AMRAP DB snatch 70/50

Rest 3:00 minutes

Part B: 90 seconds on 45 seconds off X 5

200m run 8 DB snatch AMRAP RMU

Rest 3:00 minutes

Part C: 120 seconds on 60 seconds off X 4

200m run 8 DB snatch 4 RMU AMRAP Burpees

July 14, 2024
Jason Cain
July 14, 2024
Jason Cain

Mix it up

July 14, 2024
Jason Cain

A: Deads - On the 2 minutes 1x10 at 40%, 1x8 at 50%, 1x6 at 60%, 1x4 at 70%, 1x3 at 75%,

B:DB seated shoulder press 3x12
C: 2 rounds fort time of:

400m run, 80 feet of lunging with 2x24kg/16kg KBs in farmers carry , 20 C2B

July 14, 2024
Jason Cain
July 13, 2024
Jason Cain

Lonely Runs

July 13, 2024
Jason Cain

Switching Every round with your partner

12 Rounds for time 200m round

12 DB Thrusters 50/35lbs 2 legless rope climb

July 13, 2024
Jason Cain
July 12, 2024
Jason Cain

Eye on the Prize

July 12, 2024
Jason Cain

10-1 of Power snatch 155/105

+1 Round of 6 SHSPU + 3 BMs

After each set

July 12, 2024
Jason Cain
July 11, 2024
Jason Cain

It's all about pace

July 11, 2024
Jason Cain

40 min EMOM

1. Run 200m

2. Row 17/14 cals

3. AMRAPS rounds of Cindy (5 pull ups, 10 push ups, 15 squats

4.Rest

July 11, 2024
Jason Cain
July 10, 2024
Jason Cain

Test Day!

July 10, 2024
Jason Cain

On the 2 minutes x 12

Test your 1 RM clean and jerk

July 10, 2024
Jason Cain
July 9, 2024
Jason Cain

10,20,30!

July 9, 2024
Jason Cain

3 minutes on 90 seconds off x 6 rounds -

200m run, AMRAP with the remaining time 10 T2Bs + 20 KBS 24/16 + 30 DU

Start back with 10 T2Bs on every round. Score is total reps.

July 9, 2024
Jason Cain
July 8, 2024
Jason Cain

Hell of a Monday!

July 8, 2024
Jason Cain

Part A: 2 mins on 60 seconds off X 4 rounds -

4 RMU 12 Burpee Box Jump over (24"/20" Box) AMRAP WBs

Rest 3 mins

Part B: 1:30 mins on 60 seconds off X 4 rounds -

3 RMU 9 Burpee Box Jump over (24"/20" Box) AMRAP WB

Rest 3 mins

Part C: 1:00 mins on 60 seconds off X 4 rounds -

2 RMU

6 Burpee Box Jump over (24"/20" Box) AMRAP WB

July 8, 2024
Jason Cain
July 7, 2024
Jason Cain

Easy Reps

July 7, 2024
Jason Cain

A: Deadlifts Every 30 sec x 20 1 rep at 70% B: 3 RFT of:

15 power cleans at 135/95

15 C2Bs

200m run

July 7, 2024
Jason Cain
July 6, 2024
Jason Cain

You and I forever

July 6, 2024
Jason Cain

In 7 mins switching every round with your partner

AMRAP 48 DU 12 DB shoulder to overhead 50/35lbs

Rest 2 mins

In 7 mins switching every round with your partner

AMRAP 24 crossovers 12 DB front squats

Rest 2 mins

In 7 mins switching every round with your partner

AMRAP 12 Burpees over the DBs 12 DB double hang snatch

July 6, 2024
Jason Cain
July 5, 2024
Jason Cain

Friday's Quiz

July 5, 2024
Jason Cain

FOR TIME

24 BOX JUMP OVER 32”/24"

8 RMU

24 STRICT HSPUs

200m farmer carry with 32/24kgs KB in each hand

24 STRICT HSPUs

8 RMU

24 BOX JUMP OVER 32”/24"

10 SANDBAG OVER THE SHOULDER 150/100

July 5, 2024
Jason Cain
July 4, 2024
Jason Cain

Will I get rest?

July 4, 2024
Jason Cain

On the 7 minutes X 4 rounds

500m run,

25 WBs

15 T2Bs

2 legless rope climb

*Score is total accumulated rest

July 4, 2024
Jason Cain
July 3, 2024
Jason Cain

Weightlifting week #4

July 3, 2024
Jason Cain

On the 2 mins x 14

1 Full clean + 1 squat + jerk

Start at 40% and go up every second round by 5%-10%

July 3, 2024
Jason Cain
June 28, 2024
Jason Cain

Summer Shred

June 28, 2024
Jason Cain

Part A: 2 min on 1:30 min off x 4

15 DB thruster 50/35

9 lateral burpees over the the DBs

AMRAP Cals row

Rest 3 min Part B:

For time 2 min on 1:30 min off x 4

15 DB deadlifts

9 BM AMRAP

Cals row

June 28, 2024
Jason Cain
June 29, 2024
Jason Cain

Canada Long Weekend!

June 29, 2024
Jason Cain

Gym is closed, see you all next Tuesday starting at 6AM!

June 29, 2024
Jason Cain
June 28, 2024
Jason Cain

Partner Friday, bring a friend

June 28, 2024
Jason Cain

*Switching Every Movement

8 rounds of

12 Bar Hop Burpees 8 thrusters 135/95 6 RMU

Rest 1 minutes

500m run together

Rest 1 minutes

*switching as needed

1 round of:

24 Bar Hop Burpees 16 thrusters 135/95 12 RMU

June 28, 2024
Jason Cain
Newer Posts
Older Posts

Today's Workout (WOD):

Featured
Jul 9, 2025
Bodybuilding Cycle #2 Week #2
Jul 9, 2025

On the 3 mins x 16

1. Bench press for 12 reps (use a heavier weight than last week) + 16 strict pull ups

2. Alternating bicep curls 12 reps per side (use a heavier weight than last week) + 50 flutter kicks 

3. 12 per side bulgarian split squats + 1 min of planking

4. 8 per side heavy DB row + 12 pistols per side

Jul 9, 2025

Latest News:

Featured
May 4, 2025
Sienna Cain
Nutrition Challenge
May 4, 2025
Sienna Cain
May 4, 2025
Sienna Cain
Mar 29, 2025
Jason Cain
One More Rep!
Mar 29, 2025
Jason Cain
Mar 29, 2025
Jason Cain

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