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CrossFit 306

CrossFit Group Class
6 week transformation challenge
8 Week Nutrition Challenge
Online Coaching - #JCAINTRAINED
2025 Kids Fit Camp
Success Stories
High Performance Teen Program
Weightlifting programs
Teen Learn to Lift Program (14-18yrs)
Vitamins & Supplements
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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August 21, 2021
Jason Cain

Feeling Devilsih!

August 21, 2021
Jason Cain

A: 10-1 of
2 arm devil press 50/35
followed by a
200m run after each set

August 21, 2021
Jason Cain
August 20, 2021
Jason Cain

Deceiving

August 20, 2021
Jason Cain

18-15-12-9-6-3 reps for time of:
Thrusters
Bar hop burpees
Power snatches
Toes-to-Bars

Men: 75 lb.
Women: 55 lb.

August 20, 2021
Jason Cain
August 19, 2021
Jason Cain

What's the buy in?

August 19, 2021
Jason Cain

Goal:

Accumulate 40 HSPU and 20 BM however you must buy in to each round with

The buy In:
20/15 cals of rowing

Time:

90 seconds followed by 1 minute rest
*Time cap is 10 rounds

August 19, 2021
Jason Cain
August 18, 2021
Jason Cain

Almost time to test!

August 18, 2021
Jason Cain

A: On the 60 sec 1 full snatch at 80%

x 5

Rest 2 minutes

On the 60 sec 1 full snatch at 85%

B: Get your Swole one!

A: 4 xSuperset 12 DB chest Press with 12 DB seated shoulder press

B: 4x Superset 20 reps of empty bar bicep curls with behind the head tricep extensions

August 18, 2021
Jason Cain
August 17, 2021
Jason Cain

Pay attention coach!

August 17, 2021
Jason Cain

The clock starts at 0:00 - the rest intervals are all 2 minutes.

Your rest periods are at the 2 minute mark, 8 minute mark, 16 minute mark, 24 minute mark. All done at the 30:00 minute mark.

AMRAP 9 push ups, 11 C2B, 13 lateral box jumps overs 24/20, 15 WB,

August 17, 2021
Jason Cain
August 16, 2021
Jason Cain

WOWZERS

August 16, 2021
Jason Cain

10 rounds of : 60 seconds on 60 seconds off -

5 MU and 5 squat clean thrusters at 155/105,

AMRAP Bar hop burpees

Goal is to get 1+ Burpees each round

August 16, 2021
Jason Cain
August 15, 2021
Jason Cain

All the ladies

August 15, 2021
Jason Cain

As a team of two - complete the following three WODs -

Fran, -21-15-9 (thrusters 95/65 and pull ups)
Grace, 30 C&J at 135/95
Diane 21-15-9 Deadlifts at 225/155 and HSPU
Athletes are working together but only one working at a time.
Switch as needed.



August 15, 2021
Jason Cain
August 14, 2021
Jason Cain

Feeling Deceiving

August 14, 2021
Jason Cain

A: 10-1 of
2 arm devil press 50/35
followed by a
200m run after each set

August 14, 2021
Jason Cain
August 14, 2021
Jason Cain

Oh Yeah!

August 14, 2021
Jason Cain

10 RDs for time!

200m run

1 rope climb

10 DB snatch 50/35

10 DB OH lunge

August 14, 2021
Jason Cain
August 13, 2021
Jason Cain

Send it!

August 13, 2021
Jason Cain

Row 1000m,

75 push press 95/55,

50 muscle snatch,

25 BMU



August 13, 2021
Jason Cain
August 12, 2021
Jason Cain

Get Swole!

August 12, 2021
Jason Cain

A:Push press(based off your best jerk) -

at 50% - 3x6 at 55% - 3x5

B: Single Arm heavy DB rows - 4 x12

C: 2 rounds of 20 DB push press 50/35 and 15 C2B.

Rest 3 minutes Repeat

August 12, 2021
Jason Cain
August 11, 2021
Jason Cain

Those % are going up!

August 11, 2021
Jason Cain

4 minute EMOM of 3 full snatch at 60%

Rest 3 minutes

4 minutes EMOM of 2 full snatch at 70%

Rest 3 minutes 4 minute EMOM of 2 full snatch at 75%,

Rest 3 minutes

4 minute EMOM of 1 full snatch

minute 1 80%

minute 2 82.5%

minute 3 85%

minute 4 85%"

August 11, 2021
Jason Cain
August 10, 2021
Jason Cain

"I love WBs", said no one ever!

August 10, 2021
Jason Cain

AMRAP in 5 minutes rest 2 minutes x 4 rounds.
30 WB,
15 deadlifts DB 50/35s,
15 burpees to a 25lbs plate
15 Handstand push ups
Pick up where you left off.

August 10, 2021
Jason Cain
August 9, 2021
Jason Cain

We got this!

August 9, 2021
Jason Cain

On the 2:30 minutes X 12 rounds -
4 full cleans 225/155
40 DU,
12 T2Bs

Score is total rest if you can get 12/12 rounds. In the event you get less than 45 sec of rest take the next round off.

August 9, 2021
Jason Cain
August 8, 2021
Jason Cain

From the Games

August 8, 2021
Jason Cain

84/68-cal. row
42 medicine-ball sit-ups 20/14 lb.
42 dumbbell squats (50/35 lb.)
80-ft. handstand walk
42 DB squats (50/35 lb.)
80-ft. handstand walk

August 8, 2021
Jason Cain
August 7, 2021
Jason Cain

Arnie

August 7, 2021
Jason Cain

21 Turkish Get-Ups, Right Arm
50 Kettlebell Swings
21 Overhead Squats, Left Arm
50 Kettlebell Swings
21 Overhead Squats, Right Arm
50 Kettlebell Swings
21 Turkish Get-Ups, Left Arm
Use a single Kettlebell (2/1.5 pood)

August 7, 2021
Jason Cain
August 6, 2021
Jason Cain

Bradshaw

August 6, 2021
Jason Cain

Bradshaw! -
10 rounds of:

24 DU,

12 pull ups,

6 deadlifts 225/155 ,

3 handstand push ups

August 6, 2021
Jason Cain
August 5, 2021
Jason Cain

The ABCs of CrossFit

August 5, 2021
Jason Cain

A: Push press - at 50% of your best jerk - 6x6

B: Bent over barbell rows both for 4x10 at 25% of your 1 RM deadlift

C:

3 RFT

30/24-cal. row

8 MU

August 5, 2021
Jason Cain
August 4, 2021
Jason Cain

Sprint Test

August 4, 2021
Jason Cain

A: Snatch cluster
4 min Full snatch EMOM -
every minute on the minute 3 full snatch at 70%

Rest 2 minutes
4 min Full snatch EMOM
every minute on the minute 2 full snatch at 75%

Rest 2 minutes
4 min Full snatch EMOM
every minute on the minute 1 full snatch at 80%

Part B:

For time:

400m sprint!



August 4, 2021
Jason Cain
August 3, 2021
Jason Cain

The Devil's Back

August 3, 2021
Jason Cain

On the 2:30 x 12
9 DB single arm devil press (50/35)
11 C2B
21 WB


"Score is total rest!"

August 3, 2021
Jason Cain
Newer Posts
Older Posts

Today's Workout (WOD):

Featured
Jul 23, 2025
Shredded!
Jul 23, 2025

On the 3 mins x 15

1. Bench press for 10 reps (use same weight as last week) + 1 min plank

2. Single heavy DB rows 10 reps a side + 30 sec hollow body hold

3. Back rack lunges 10 reps per leg with 135/95 + 10 high box jumps


Jul 23, 2025

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Jul 9, 2025
Sienna Cain
Train for future you - they will be glad you did!
Jul 9, 2025
Sienna Cain
Jul 9, 2025
Sienna Cain
May 4, 2025
Sienna Cain
Nutrition Challenge
May 4, 2025
Sienna Cain
May 4, 2025
Sienna Cain

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