Nov 29 - "Push for your Tush" - in memory of Sam Yeung

On November 09, 2014 heaven gained an angel.  Sam was a beautiful person with a playful spirit and she lived life to the fullest.  We were lucky enough to have Sam as a part of our lives while we lived in Oakville.  Sam was always encouraging and supportive.  She would always stay and hang out wth the kids and play games so that I could get a workout in.  She was thoughtful and she was kind.  She always had a big smile on her face and was a pure joy to be around.  Sometimes, bad things happen to amazing people.     Earlier in the year, Sam was diagnosed with stage 4 colon cancer and after a couragous fight, she passed away on November 9th.  She leaves behind many friends and family as well as the 2 loves of her life, her husband Daryl and 2 year old son, Kai.  Gone but not forgotten, Sam impacated the lives of many.  

We will be joining many other crossfit affiliates in a WOD to raise awareness and funds for colon cancer research.  On November 29th we will be coming together for a big group WOD at 11am.  We will have a donation box at the front and all monies will go to Sam's fundraising page.

"Push for your Tush"

32 Double Unders

Then...

2 squat Cleans

11 Bar Hop Burpees

14 Alternating Drop Lunges

9 Rounds

Then...

32 Double Unders

RIP Sweet Sam! 

3 on 3 - Heat assignments

Please see below heat assignments and WOD names (Hint, Hint) for the upcoming 3 on 3. Detailed scheduled to be release tomorrow.
Exciting!

Heats RX
(Captains followed by affiliate)

WOD - 1 “Let’s Get this Party Started” - and WOD 4 - “Thruster Heaven”

Heat #1
Lance Wilson - Jakt
Beth Kotsur -306
Whitney Darchuk - Sask Pro
Carson Sander - Synergy

Heat #2
Mark Calow -Brio
Chris Maclean - Ironclad
Ilona Van der Reijden - Synergy
Joel Baryluk -306

Heat #3
Melissa Chatigny - Champ City CrossFit
Amanda Belchamber - CF Armoury
Matt Bathgate - Synergy
Cody Spencer - 306

Heat #4
Brittney Bargholz - Iron Age CrossFit
Cutis Johnson - Cujo
Taylor Dooley - Synergy

Courtney Berg - Brio

WOD 2 - “Bro Do U even lift?” and WOD 3 ‘Get’er Done”

Heat #1
Lance Wilson - Jakt
Beth Kotsur -306
Whitney Darchuk - Sask Pro

Heat #2
Carson Sander - Synergy
Mark Calow -Brio
Chris Maclean - Ironclad

Heat #3
Ilona Van der Reijden - Synergy
Joel Baryluk -306
Melissa Chatigny - Champ City CrossFit

Heat #4
Amanda Belchamber - CF Armoury
Matt Bathgate - Synergy
Cody Spencer - 306

Heat #5
Brittney Bargholz - Iron Age CrossFit
Cutis Johnson - Cujo

Heat #6

Taylor Dooley - Synergy

Courtney Berg - Brio 

Scaled -
WOD - 1 “Let’s Get this Party Started” - and WOD 4 - “Thruster Heaven”

Heat #1
Logan Brown - 306
Clay Newby - 306
Adam Holtzman - 306
Brad Merkowsky - 306

Heat # 2
Matt Hartery - 306
Jeff Schow - 306/Synergy
Destini Jackson - 306/Synergy
Trevor Young - 306

Heat #3
Angela Cullen - CF Kindersley
Nick Korchinski - 306
Erni Kemp - 306
Jared Janis - Synergy

Heat #4
Rachel Macaulay - 306
April Rubbelke - CF Moose Jaw
Logan Lesmeister - 306

WOD 2 - “Bro Do U even lift?” and WOD 3 ‘Get’er Done”

Heat #1
Logan Brown - 306
Clay Newby - 306
Adam Holtzman - 306

Heat # 2
Brad Merkowsky - 306
Matt Hartery - 306
Jeff Schow - 306/Synergy

Heat #3
Destini Jackson - 306/Synergy
Trevor Young - 306
Angela Cullen - CF Kindersley

Heat #4
Nick Korchinski - 306
Erni Kemp - 306
Jared Janis - Synergy

Heat #5
Rachel Macaulay - 306
April Rubbelke - CF Moose Jaw
Logan Lesmeister - 306

3 on 3 - Things You need to know

3 on 3 update: Things You need to know:

Scaled Division -
1. Registration is from 7:00 AM-7:30AM
2. Briefing for WOD 1 will be at 7:30AM
3. First heat will be at 8:00 AM

Rx Divison -
1. Registration 7:30AM -8:15AM
2. WOD 1 briefing - 8:20 AM
3. First Heat - 9:00 AM

WODs will not be released ahead of time. You will know the WODS an hour or so prior to that event. A detailed scheduled and heat list will be released next Wednesday.

All spectators are free so bring your crew and family for support.

Every team will be competing in four WODS, with the top three teams in each division battling it out in a fifth "Epic Final" WOD.

Food on site for purchase will include -
Greek chicken Skewer with veggies and tzatziki
BBQ Beef Skewer with veggies
Proats
trail mix

Trophy presentation for both division will occur immediately after their respective finals at approximately 5:00PM.

Post 3 on 3 Celebration will be at the back room at Hudson's starting at 8PM. (Please note that 306 is not responsible for events, both awesome or regretful that may occur after 8:00PM).

Prizing has been generously sponsored by -Kota Graphics, Again Faster Canada, and Reebok CrossFit.

Looking forward to the event.

Closed on Labour Day

Please note that we will be closed on Monday Sept 1 in honour of Labour Day.

2nd Annual 306 3 on 3 Throwdown!

The Second annual 3 on 3 Throwdown will be held at the newly expanded Rebook Crossfit 306 facility Saturday September 27 2014.

Registration Opens Monday August 11th at 6:00PM

All day event Saturday September 27 2014.

Teams will consist of 1 female athlete and 2 male athletes.

Divisions:

Division - RX

Division 2 - scaled

Each team will be guaranteed to compete in 4 WODS

After party to follow on the Saturday Night!

Registration Link will be posted at http://www.reebokcrossfit306.com/

Cost per team of 3 is only $195.00

Canada Day Long Weekend Schedule

Hey 306, just a heads up, in honour of Canada and its celebration we will be closed until 6AM on Wednesday,  Here is you WOD until then.

Part  A : Call Up Friends

Part B: Head to the Lake

Part C: Create the best outdoor WOD ever!

Have Fun!

We'll see you on WED at 6AM!

Competition Dates

Hey 306,

Please take a note of the following competition dates:

March 29th : PowerLifting Nationals March 31-April 5th, St-Catherines, Ont

April 26th : Olympic Lifting meet at 306

May 9-11th : CF Regional Championships, Richmond, BC

May 17th: Powerlifting Meet at 306

*Both 306 meets (Power and Oly) are open to all members to compete in.

Eating for Performance with Sam Mitchell

Next scheduled eating for Performance with Sam Mitchell is Sunday Dec 8.