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! 

Give the gift of fitness!

Christmas season is upon us - the season of food, drinks, parties and usually some extra pounds.  This year, instead of giving baked goods to loved ones, why not bring them here and give them the gift of a WOD?  We are running our referal program from now until Christmas.  When you bring a friend and they sign up, you get a FREE month!  There is no limit, so if you bring 6 friends and they sign up, you get the next 6 months for FREE!  Keep your friends and family healthy this holiday season:)

CF Endurance is Back!

Hey 306,

I'm glad to announce that Sarah Robbins is back with CF Endurance starting next weekend.  Classes will be held twice a week,

Saturdays from 7:30AM - 9:00AM

Sundays from 4:00PM - 5:30PM

Sarah has been busy competing all Summer in a variety of different races, here are her accomplishments from this Summer:

Xterra Pipestem Creek, North Dakota : 1st woman overall
Elkwater Mile High Off-road Triathlon, Alberta: 1st overall
Xterra Canmore, short course:  1st overall
Five Peaks Trail Race, Saskatoon: 2nd
Bumpy Bison Off-road Triathlon, Moose Jaw, 1st overall
Saskatchewan Cyclocross Provincial Championships: 2nd overall
Saskatchewan Cyclocross Provincial Series: 2nd overall
Shimano National Cyclocross championships: 4th (over 30yrs)
Manitoba Grand Prix Cyclocross UCI Race: 4th (over 30yrs)

The goal for CF Endurance for the next 6 months will be to offer an opportunity for all our members to increase their aerobic capacity and handle long enduro style training.  This will be accomplished through a lot of heart rate threshold training and interval style base work.

We look forward to having Sarah's infectious personality retun to 306.

Please help me in congratulating Sarah on her return as our CF Endurance coach.

In health,

-Coach

The New Boys of 306

The New Boys of 306 -

It is with great excitement that 306 would like to officially welcome three new coaches as well as a new head coach to our Olympic lifting program.

Joel Baryluk - Joel has been a passionate cross fitter for five years and has demonstrated incredible understanding of biomechanics and the importance of athlete safety. He brings a lot of natural enthusiasm and is a welcome addition to our team. Joel has taking over the Saturday program.

Logan Brown - Logan is the original 306'er. Starting with us on opening day, Logan has steadily become a student of CrossFit furthering his skills and understanding over the last three years. Logan has begun to coach the Sunday program.

Matt Shenher - Fresh off his completion of his engineering degree, Matt has decided to turn his strong analytical skills and complement them with his passion for health and fitness and coaching. Matt will be working full time, taking over the M-F morning shift. His professionalism, attention to detail, and his easy going nature has made him a perfect fit to follow in the footsteps of Rebecca Winterhalt and assume the role of morning coach.

Jeff Woo- Jeff continues his incredible rise as a motivating coach with a keen eye on technique. Jeff will continue to coach a few 7pm classes but his attention will now be on fully developing our 306 Weightlifting Program.

I will continue to program for the gym and coach all the evening classes M-F. Rebecca will be taking on all tasks that are related to bettering our community and the athlete experience.

Please join me in congratulating these men on their new posts within our wonderful community.

In health,
- Coach

Victory Loves Preparation - 306's Path to the Podium

If you are looking to prep for an upcoming competition, whether it be, The Moustache Open, The Reebok CrossFit 306 Oly Meet, or The Battle On The Border, consider going through an eight week block of the The Path to the Podium.  The program, as the name implies, is designed specifically to help athletes prepare for competitions. However, it could be suitable for anyone striving for a higher level of strength and conditioning.  The program is implemented in 8 week blocks with our next focus being those three competitions. 

The program brings together the expertise of the following three individuals:

- CF Games Regional Champion Jason Cain,

- Powerlifting National Bronze Medallist Marc Morris,

- National Olympic Lifting Bronze Medallist Richard Gonsalves

The program will include an individualized strength program created by Marc, an Olympic lifting program created by Richard, all integrated within your CF program designed and overseen by Jason.  

As well your program will also include one small group Oly trainings sessions with Richard per 8 week block(Not applicable to online clients).

If you are interested in this program please email Jason directly at jason@crossfitreebok306.com.

The cost of this individualized programming is 75$ every four blocks.

The following highlights the success of the three individuals behind 306 Path to The Podium:

Jason Cain brings in seven years of CF experience, including three years as the owner and head coach at Reebok CrossFit 306.  Jason's accomplishments in the sport of CF include :

- CF Games Regional Champ for Eastern Canada 2011

- CF Games Open Champ for Western Canada

- Winner of the following CF competitions: Element Team Challenge (2010), Overdose (2011), Battle On the Border (2013), Bridge City Beat Down (2013)

- Medallist at the following events: Sweat Rx National Championships (2012), V02Max Throwdown (2012), CF Games Open Eastern Canada (2011), CF Games Open Western Canada (2013)

As a coach, Jason has been instrumental in development of athletes. This is evident by the consistent improvement in performance of Team 306 in the CrossFit Games Open, culminating with a second place finish in 2014.

Marc Morris is currently working on his PhD in Nutrition. He is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA).

As an athlete, Marc won a bronze medal at the 2014 Canadian Powerlifting Union (CPU) National Championships. He is an elite level Men's Physique and Fitness Model. His accolades this year include :

• Perfect Nutrition Sponsored Athlete
• Ultimate Fitness Events (UFE) Showdown – 1^st Place Elite - Eligible Pro
• SABBA Provincial Championship - 1^st Place Men's Physique Short
• INBF Natural Championships - 1^st Place Male Fitness Model and Overall
• SABBA Novice Championship - 1^st Place Men's Physique Short and Overall

Richard Gonsalves is a nationally ranked Olympic Weightlifter and NCCP Level 2 certified coach, making him the youngest eligible International weightlifting coach in Canada. He has posted the following results at the last three Canadian Championships for Olympic Lifting:

 2012 - Senior National Championships - 8th

2013 - Senior National Championships - 3rd

2014- Senior National Championships - 5th