It is my pleasure to welcome Laurie to our coaching staff!  Laurie has been with us since the first day we opened our doors.  She is not only a great athlete, she has a positive attitude an adventurous spirit.  She also might break out in a little dance if her 'jam' is on.  L.T (as she is known) will start by coaching Saturdays with Sam and then she will be taking some mornings as well.  Be sure to give her a 'high 5' and welcome when you see her:).  Welcome L.T!

Customize these Rice Krispies to meet your personal flavour preferences. A tasty treat or post-workout snack!

If you tracking your food in MyFitnessPal, I have made some setting changes to my blog which allows you to enter the blog URL (website address) into the Recipe Database on your MyFitnessPal. This allows you to retrieve accurate Nutrition Facts per serving when you follow the exact recipe! You can still make alterations to the recipes to adjust the Nutrition Facts for any changes or add-ins to the recipe :)

http://vitalitynutrition.ca/…/Jeffs-Customizable-Rice-Krisp…

Exciting news!  Farm One Forty will be offering bi-weekly delivery of their grass-fed, sustainably raised beef, lamb, chicken, pork and eggs for Cross Fit 306 members at the gym (3634 Mitchelmore Ave b) every second Wednesday.  If you want to get in on the action just sign up for the bi-weekly mailing list here http://eepurl.com/cyObsf. to receive the order form the Sunday prior to delivery.  Place your order and pre pay either by E-transfer or PayPal and the order items will be brought to Cross Fit 306 for you to pick up anytime after Wednesday evening.  For more information about Farm One Forty, check out their website www.farmoneforty.ca and/or their Facebook page, www.facebook.com/farmoneforty/”

The future is bright for our 306 Weightlifting Program! This past weekend Tori MacDonald and Jack Nash travelled to Montreal to compete in the Canadian Jr National Weightlifting Championships. Both our lifters trained hard through the holidays to prep for this meet. Their hard work and determination was rewarded as they both put up lifetime best lifts on the biggest stage of their early careers. We look forward to their continued development and success.
- Coach

Here’s to another rotation around the sun – HAPPY NEW YEAR!!

It’s time for my annual post.  It’s always a good exercise to reflect on the past year, take the lessons we have learned and make 2017 even better than 2016.  2016 was filled with highs and lows.  Sometimes the lows hit you harder than you expect but the highs thankfully offset those. 

Please take note of our upcoming schedule changes for the holidays.

Friday Dec 23 - Gym opens at 9:50AM - Classes at 10am, noon, 3,4,5 - Gym closes at 6:15 pm

Saturday Dec 24th -  Gym opens at 9:00 AM - Classes at 9:30 and 11:30 only (12 Days of Christmas WOD)

Dec 25th and 26th - Gym closed

Dec 27th-Dec 30 -  Gym opens at 9:50AM - Classes at 10am, noon, 3,4,5 - Gym closes at 6:15pm

Dec 31st - Gym opens at 9:00 AM - Classes at 9:30 and 11:30 only (New year's Eve Partner WOD)

Jan 1st and 2nd - Gym Closed

Want to focus more on developing your strength? Then this program is for you. Four month commitment is required. Coached classes in the lifting room every Monday and Wednesday from 6pm-7:30. Contact me directly if you are interested.  #powerlifting #lifting #saskatoon #strentgh #squat #deadlift#benchpress

Thank you Saskatoon for all the support in our quest to making Saskatoon a healthier city!

And there it is…our 5th Gala in the books. This year, we tried something a little different. We went with a murder mystery and have everyone come in a character. It was so much fun to see everyone mix and mingle and put their own twist on their character. I was so impressed on the effort everyone put into the event. 

Ok everyone, the gala is fast approaching - tomorrow night! Here's what you need to know:

1. Cocktails are at 6:00PM
2. Dinner at 7:00PM
3. You should have your character, props, etc.
4. I will brief everyone on the full story and what to do once everyone has arrived. 
5. Everything is happening at the Saskatoon Club
6. The game will take between 2-3 hours to play
7. We will have a DJ for after dinner and the mystery has been solved...

In honour of Remembrance day, the gym will be offering the following reduced scheduled this weekend;

Friday - 10AM, Noon, 3pm

Saturday - 9am, 10am, 11am and Noon

Sunday - Closed

Let’s rewind 18 years to when I was 10 years old and diagnosed with hypothyroidism. I was seeing a specialist as I was a very young case to have this disease. I was a 10 year old stuck in a 6 year olds frame, therefore I was the ‘chubby’ kid. I never excelled in sports, music was main my passion. I always used hypothyroidism as my excuse, however my co-worker just the other day commented on how I likely used that for so long to cover up the real problem – I was just plain lazy...

The day started out with a brisk wind and light drizzle but none of the athletes would let the elements stand in their way as they would race the opening mile followed by sixteen thrusters in record pace.

After the opening WOD, Podium or Bust the early favourites had taken control with a first place victory in the scaled division.  Team Reebok...

3 on 3 Team List - Scaled Division

3 on 3 Team List | Reebok CrossFit 306

3 on 3 Predictions!

With one week before the fourth annual 3 on 3 Throw down it is time to ponder what may happen next Saturday.    With three division, four preliminary WODs, a do or die semi-finals and an elimination quarter finals. Anything may and probably will happen.  So let’s take a look at each division and try and speculate on the final standings.

Scaled –

This division includes a wide range of demographics including team Gordon boasting Chris and Bruce in their 50’s and a group of teenagers lead by 14 year old Tori MacDonald and anchored by Jack Nash and Craig Kosmoka.  Will youth prevail over experience?  Team Podium or Bust lead by rec star athlete Josh Herman, and teammates Brandy Sokoloski, and Julius Villeneuva are looking poised and confident.  However late replacement to team Rowing Pains include Super Alpha Male Stu Cousins might be what that team needed to put in them in striking distance of the podium.

Coach’s Predictions –

1.     Podium or Bust – 306/Brio

2.     Bodies by Bacon – CFR

3.     Sunshine and Lollipops – Gas City...

Reebok 306 3 on 3 Throwdown

Key details

With only 12 days before we throw down, here are some important details.

Times:

Scaled division you must register at 7AM.  You will be briefed at 7:30AM, all heats go at 8:00AM

Intermediate division you must register at 7:30AM.  You will be briefed at 8:000AM, all heats go at 8:30AM.

Rx division you must register at 8AM.  You will be briefed at 8:30AM, all heats go at 9:00AM.

WODs:

As per our custom, WODs will be released an hour before you perform them.  Here is the breakdown of the day...

We are very excited to welcome Blake Stella Wesolowski.  She was born at 4:18pm on September 15th at 7.5 pounds.   L.T. came into the gym everyday up to and over her due date.

Need a kickstart to get into a training routine, but a little intimidated with CrossFit? We are running a 6 week session of a women's only boot camp. It is a fun and positive environment to learn. The classes run on Mondays, Wednesdays and Thursdays at 11am or 8pm. The cost is $240 plus GST. Please email jason@crossfitreebok306.com or rebecca@crossfitreebok306.com to sign up. Classes start this Wednesday.