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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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November 17, 2021
Jason Cain

Strength Week #2

November 17, 2021
Jason Cain

All strength work to be done on the 2:00 mins

Week #2

A: Squats 2x6 at 60% and 3x5 at 65%

Superset with One arm DB rows (heavy) 4x8

B: Bench Press - 2x6 60% and 3x5 at 65%

Superset with one max set of chest to deck push ups

November 17, 2021
Jason Cain

Jason Cain

19.1
Can you keep working?

Today's Workout (WOD):

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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

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