One thing that continues to amaze me is the power that fitness has to bring people together.  The number of people from diverse backgrounds that have walked through the doors at 306 is nothing short of amazing. 

January is a time when may of us goal set personally and professionally.  Individuals are looking to get healthy after indulging over the past 2 months of Christmas parties, drinks, and baking.  Suddenly, it seems that lake season is right around the corner.   People tend to feel a little tired, under motivated and maybe a little “fluffier” at this time of year.  We want to not only look better but feel better too.

Please join us in congratulating this year’s recipients of our Community Leader Awards:

Tracy Murton and Mike Neufeld!

Both Tracy and Mike have been with us for many years and have demonstrated continuous support for all things 306. They continually take part in all of our events whether as competitors or volunteers. They show up on a daily basis with a big smile and winning attitudes. They support their classmates and live by the motto #communityaboveallelse.

306 is better because we have terrific members like Tracy and Mike!

11 years ago, we opened our doors at 3634B Mitchelmore Avenue. We moved across the country to be closer to family and to follow a dream. A dream of working together to share our passion for health and wellness. What started as a small little gym where Jason and I coached every single class has turned into a pillar of our community and a hub for all things fitness. We have 10 coaches with Jason Athletic Director) and TJ (Director of Operations) leading the charge.

We run bootcamps, a weightlifting program, kids fitness programs, an teen high performance program, as well as all of our regular group CF classes. We have grown, and through it all, I am proud to say that we have continued to stick to our core value of "Community Above All Else".

Thank you to each and every person that has been a part of our story so far. When I reflect back and see how far we have come, how many people have walked through our doors, the loves, the losses...it makes me smile.

Thank you to our coaches who bring their knowledge and passion to work every single day. I love to see each person bring their unique perspective and I learn from each of you daily.

Thank you TJ for being such an amazing part of our executive team. You bring to the table the perfect skill set to round out our team and we appreciate you

Lastly, to our fearless leader - Jason, my partner in life and business and every adventure in life. You are incredible at what you do. You have a true gift in your ability to help people become the best version of themselves. You work tirelessly and give your whole self to 306. I am so proud of you

It's not glamorous and it isn't easy, but is sure is worth it! With love and gratitude,

Rebecca

The first ever @yxefrff happened this weekend and it was a huge success! We raised over 25,000 dollars for OSI-CAN that will stay in Saskatchewan to help support First Responder mental health and PTSD research/treatment

I would like to extend a thank you to the @crossfit_306 community! I saw lots of members who came out to the event to support the athletes so a huge thank you to those who supported through fundraising, volunteering, and coming to watch! Also a thank you for welcoming the paramedic team who have been training at the gym! Thanks to @jcaintrained and @nich.tj for helping coach and prepare the team for this year and hopefully the next one!

The plan is to make this an annual event so thank you for your continued support and encouragement! See you at the gym

- Coach Beau

On Saturday, we hosted our annual 3 on 3 and what a day it was! Events like this take months and months of preparation, but it is so worth it to see everyone from the greater CrossFit community come together to support one another and have a lot of fun doing some fitness

We couldn't do what we do without the help and support of our AMAZING volunteers. Each person gives of their time to make this event a success. From Chris R, who makes sure that our logistics are on point, to Chris G and Tracy M who ensure that all of the athletes are where they need to be and Evan, making sure that our scores stay updated and Tyler S who is on the mic all day keeping us organized and entertained.

We have an incredible crew of people that make sure that the equipment get changed between WODS quickly and efficiently and now that our kids are older, they looked after getting the athlete bags together along with registration and any other little thing we needed them to do;).

Then we have our judges...this job is a tough one. They are on their feet all day and have to make sure that the proper standards are met. This means that sometimes they have to call a "no rep". No one likes to give the "no rep" and no one likes to receive it, BUT it is a part of the sport. They do the absolute best job that they can and Tyson was there as head judge all day to ensure that standards were met. I only have one comment on this - they are volunteers doing the best job that they can. They barely have time to go to the bathroom or eat all day. So, remember to thank your judge (even if you don't agree with the call). ..

3 Reasons You Should Do The Open

Next week it begins. The 2022 Crossfit Open. For some, it is the first step in qualifying the Crossfit Games. Newsflash - it is not that for you. However, it is definitely something that you should do. Here’s a quick read on three reasons why.

First and foremost, do it for yourself. Regardless of where you are at on your fitness journey or motivation for being in the gym, it’s rewarding to complete a workout to the best of your ability and enter a score. It adds validation to the hours you spend in the gym. It lets you look back and see how you have progressed. As we have been doing the past while, Friday Open Redo’s have been happening and we can see our improvement in our scores. It is also a whole lot of fun to be able to talk a little bit of game and a little bit of smack to your friends in the gym. Coming in to the gym on Open workout days just feels different. The energy is up and there’s that little bit of edge. It’s a great chance to push yourself a little bit further and go a little bit harder than you normally would. Use that energy and that vibe to be the best version of yourself. It’s only going to make you better!

The second reason you should do The Open is for your peers. Whoever they may be. Your significant other, your children, your friends, your coworkers; anyone in your circle of influence. The Olympics are on right now and I have been spending some time watching them. While I don’t aspire to do any of the sports I see at the Olympics, it is inspiring to see any sport at that level being performed. Greg Glassman, the founder of Crossfit said “our understanding is that the needs of Olympic athletes and our grandparents differ by degree, not kind”. Simply put, we all need to be functional to some capacity in our lives. While an Olympian needs to squat 400 pounds to have power for their sport, our grandparents need to squat to get themselves off the toilet. We never know who will be inspired by what we do. We do not need to be world champion or the best athlete in the gym to inspire someone. All we need to do is show up! When we see our peers doing a workout to the best of their abilities, we get inspired. Inspired to do our best which inspires someone else to do their best. We are all better when we show up together!

The third reason is quick. Jason Cain is getting old. You might be able to beat him this year!

306, let’s have some fun. Sign up for the Open at www.games.Crossfit.com under our affiliate and team “Crossfit 306”. Not only are you doing it for yourself and for your peers. This year Crossfit 306 will donate $5 per person signed up from our affiliate to KidSport Canada, a local charity that helps provide underprivileged children get involved in sports.

We’ll see you on the leaderboard!

If you missed the gala, please take a moment and read the speeches that honoured this year’s recipients of our community leader awards.

Randy Sabo - (speech written by TJ and presented by Beau)

To some of you here tonight, it might be a surprise that the gym is open before 10am every week day. I know to Jay it is. For a very select group of members however, the morning classes are where the magic happens. They are a tight knit community all unto themselves who get in to the gym before most of our alarm clocks go off. They brave the elements and morning roads to show up for the first WOD of the day under the #JCainTrained program as the Guinea pigs for the rest of you. Just as with all other classes of the day, there are a select few who have taken on the roll as a community leader….

On Thursday Oct 21st we will paying our respects to the late Benjamin Sawatsky. Benji is the son of Chad and Carla and brother to his three other siblings, Nick, Bailey, and Aiden. Benji passed from a brain tumour and will forever live in the memory of those that knew him.

Benji was born on Oct 21st and 306 proudly created this WOD to honour him.

“The Benji”

8 rounds of

3 power cleans 135/95

10 push ups

21 DU

9 pull ups

The significance of the numbers are as follows:

8 - his hockey number

3 - number of siblings

10 and 21 - Born on Oct 21.

9 - Age when he joined the other angels

Thursday will be free for anyone wanting to come and pay their respect to honour our little hero.

What a weekend! It was such a wonderful feeling to see our CrossFit community to come together for live competition once again. It has been a minute since we were able to do that. It has been so long that I didn’t realize how much I missed it until we were back in it.

The 3 on 3 is tomorrow, as the organizer and a huge fan of sport and competition this is one of my favourite moments of the year. After competing for 30 years in sport I though I would share some thoughts with all the athletes to help alleviate some stress.

Nutrition - This is a big one and one that I get asked about a lot. First off, your body will have enough glycogen stores from the day prior to meet the energy requirements for the first two WODS. The problem I generally notice is people not eating after the first two WODS and then running out of energy later on in the later afternoon. So please, do yourself a favour and eat around 300-500 calories after the first WOD and again after the third. This will ensure that if you make the semi-finals and finals you’ll still have plenty in the tank. As well don’t introduce anything new into your diet, now is not the time to experiment,

Control what you can control - If you have some control over it then manage it. Sleep, recovery, nutrition, effort, clothing, are all things that you have within your control. So plan and focus on all of those. Be meticulous with anything that you have control over.

Things you can’t control: your opponents, the WODs, the equipment being used, the judges, the weather. As such don’t waste time fretting about any of it. You only have so much mental and physical energy available so use it wisely.

No rep! Nobody wants to hear those dreaded words “No rep!’”, but it will happen. Don’t argue, just perform another rep with better form and more precision. I watched the CF Games and saw Matt Fraser get a dozen no reps on a KB shoulder to overhead movement. He barely flinched, kept working, and still won the competition.

Support each other - Your team will have moments of brilliance and moments where you will struggle. It’s easy to get along well when things are going favourably. The top teams are the ones that perform well despite setbacks and challenges. When the proverbial wheels fall off, come together and find a better way forward, you will learn more from your defeats then your wins.

Finally, by the time next Saturday rolls around, almost no one will remember who won or lost. Think I’m wrong? How many people can tell me who lost the Super Bowl two years ago? The truth is we are all so focus on our own lives that we assume that what we believe is important to us is important to others. It’s not. So relax have fun, and go crush it!

-Coach

If you don't know this beautiful lady, allow me to introduce her...she's my mom❤️

It's been 10 years since we opened our gym and my mom was one of our first members. She has been consistent and a regular for 10 years. I have watched her get stronger as she ages, not deteriorate. Sure, she has had a few set-backs such as foot surgery or a tweak here and there over the years, but she still shows up and does what she can to keep her body moving. So, for those that say, "I could never do that", well my mom can! CrossFit is a safe and effective way to be fit for whatever life throws your way. Here's what she has to say:

Parent and Teen Info night - June 13th at 6PM

We are so excited to announce that we will be continuing with our teen high performance program for the 2021-2022 season!

In our first year our athletes saw some incredible results in both CrossFit and weightlifting. Including three national podium finishes!

Do you have a teen (aged 12-17) that is looking for a new challenge? This program is designed to help our athletes compete at the National and International level.

Want to learn more? Join us on Sunday, June 13th at 6:00pm to meet the coaches and athletes, see our facility and see what this program is all about. If you plan on attending, please

e-mail: jason@crossfit306.ca to reserve your spot.

Balance is an unattainable fantasy. I feel like more than ever, we are bombarded with media telling us how important it is to have this illusive daily balance. You know, sleep 8 hours, drink 8 glasses of water, spend quality time with your spouse and children and friends and be sure to get that "self-care" in. Seriously?!?!? You would drive yourself crazy if you tried to attain balance at all times. It will cause you stress and make you feel like you are failing. Here's the truth, you are not failing, it's just that this balance doesn't exist.

So, you want to get a better night's sleep? Here are a few tips to help you get there. Don't try and do everything all at once. One change at a time will help you and won't be overwhelming. ⁠

⁠1. Workout during the day. Exercise improves your sleep quality and quantity. I know, you are busy, you are tired, there is no time. Please refer to my earlier posts - you just have to schedule it in. You might not "feel " like it, but it doesn't matter - MOVE YOUR BODY!⁠

Prioritizing rest and recovery can help you to live a fantastic life. When you rest and sleep, you allow your brain to recharge and it improves your physical, mental and emotional health.

SLEEP - recover with your eyes closed. Throughout most of history, we were able to sync our sleep cycles with the sun. However, today we start and spend our day in front of screens. We usually are exposed to artificial light after the sun goes down as well. As a result, we are not sleeping enough. Lack of sleep increases rates of obesity, heart attack, stroke, cancer, depression and anxiety. You might not think it's a big deal in the moment, but lack of sleep can shorten your life.