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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

CrossFit 306

One More Rep by 306
CrossFit Group Class
6 week transformation challenge
8 Week Nutrition Challenge
Online Coaching - #JCAINTRAINED
Success Stories
Weightlifting programs
High Performance Teen Program
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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February 15, 2023
Jason Cain

New look, who dis?

February 15, 2023
Jason Cain

A: Deadlift

2x5 at 65%
2x3 at 75%
2x1 at 85%
1 AMRAP at 90%

B: Accessory - 3x12 single arm heavy rows


C: Rowing week #1

2km at Pace + 12
Rest 90 sec
3x row
500m at 2km pace with 0:45 sec rest in between

February 15, 2023
Jason Cain
February 14, 2023
Jason Cain

Great way to spend time together

February 14, 2023
Jason Cain

6 minutes on 2 minutes off
X 4 rounds 
AMRAP
15 DB Deadlifts 50/35
50 DU
25 T2Bs
50 DU
15 DB Thrusters 50/35
Pick up where you finish on every 6 minute work interval


February 14, 2023
Jason Cain
February 13, 2023
Jason Cain

Same, but different

February 13, 2023
Jason Cain

2 minutes on 60 seconds off 
x 4 rounds
30 DB snatch 50/35
10 Burpee BJO 24/20"
AMRAP WBs

Rest 4 mins

90 sec ons 90 sec off
x6
20 OH Lunges 50/35
20 BJO 24"/20"
AMRAP WBS

February 13, 2023
Jason Cain
February 12, 2023
Jason Cain

Love Sundays

February 12, 2023
Jason Cain

A: Strict Press
2x3 at 60%
2x3 at 70%
2x3 at 80%
1 AMRAP at 85%

B: Accessory - 4x12 bicep curls
Heavier then last week and skull crushers

C:On the 10 minutes x 2

Row 1000m/800m

50 GHD Sit Ups and 25 HSPU

Score is total rest

February 12, 2023
Jason Cain
February 11, 2023
Jason Cain

306 Lifting Meet

February 11, 2023
Jason Cain

No classes today as we are hosting a lifting meet. Come and check it out!

February 11, 2023
Jason Cain
February 10, 2023
Jason Cain

Choose Your own adventure

February 10, 2023
Jason Cain

A: Core work 12 min EMOM
1. 20 V-ups
2. 20 Knee tucks
3. 45 sec plank
4. 25 sec Ring support Hold 

Part B:
For time, partitioned any way you wish:
30 ring muscle-ups
90 KBS 24/20kgs
180 DU

February 10, 2023
Jason Cain
February 9, 2023
Jason Cain

The Nicholson

February 9, 2023
Jason Cain

3RFT of:
50/40 Cal row
10 chest to deck push ups
40' HSW
10 chest to deck push ups
40 Pistols
10 chest to deck push ups
40 C2B
10 chest to deck push ups

February 9, 2023
Jason Cain
February 8, 2023
Jason Cain

Test Day!

February 8, 2023
Jason Cain

A: On the 2 minutes starting at 50% test your 1 RM clean and jerk!

B: Deadlift
2x3 at 60%
2x3 at 70%
2x3 at 80%
1 AMRAP at 85%


February 8, 2023
Jason Cain
February 7, 2023
Jason Cain

Open Styles

February 7, 2023
Jason Cain

On the 5 minutes
X 5 rounds 

50 DU
25 T2Bs
15 front squats at 135/105
10 Push jerks 135/95
Score is total rest

February 7, 2023
Jason Cain
February 6, 2023
Jason Cain

Where's the big break?

February 6, 2023
Jason Cain

90 seconds on 90 seconds off 
x 12 rounds
Odd rounds: 20/16 cal on the rower
AMRAP WBs

Even rounds
16 DB thrusters 50#/35#
8 BM
AMRAP WBs

Score is total WBs for A and B

February 6, 2023
Jason Cain
February 5, 2023
Jason Cain

Squawts

February 5, 2023
Jason Cain

A: Squat
2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%

B: Accessory - GHD back ext 3 x30 at BW + 2 x 20 weighted

C:10-9-8-...1 of
DB Thrusters at 50/35

and Box Step Over at 24/20 holding one DB only (any which way)

February 5, 2023
Jason Cain
February 4, 2023
Jason Cain

Who's your wingman?

February 4, 2023
Jason Cain

Switching Every Round with your partner
30 rounds of: 
4 front rack lunges
+ 4 push press
+ 8 bar hop burpees
135/95

February 4, 2023
Jason Cain
February 3, 2023
Jason Cain

Fun Friday

February 3, 2023
Jason Cain

A: Core work 

A: Core work 

12 min EMOM

1. 0:30 sec hollow body hold

2. 30 Russian twists

3. 45 sec plank

4. 30 Heel Overs

Part B: Met-con

4 Rounds of 
10 Bar MU
10 Double Arm Snatch 50/35
30/24 Cal Row
Rest 2 mins between rounds

February 3, 2023
Jason Cain
February 2, 2023
Jason Cain

Good old volume

February 2, 2023
Jason Cain

32 Min EMOM
1. 16/12 cal row
2. 2/1 legless rope climbs
3. 10 Single arm Devil Press 50/25
4. 20 pistols


February 2, 2023
Jason Cain
February 1, 2023
Jason Cain

Test Next Week

February 1, 2023
Jason Cain

"A: DB Hex Head hold
30 sec per side x 4
3 x20 Forearm curl

B: On the 90 sec starting at 50% and going up every round
One full clean + front squat+jerk 

C: Deadlift

2x5 at 55%
2x5 at 65%
2x5 at 75%
1 AMRAP at 80%

February 1, 2023
Jason Cain
January 31, 2023
Jason Cain

So 3 rounds?... YES!

January 31, 2023
Jason Cain

50 WB
40 feet of handwalking
30 Deadlifts at 50/35 DBs
20 T2Bs
x 2 rounds 
then

Rest exactly 4 minutes
Repeat for one more round
(3 rounds total)

January 31, 2023
Jason Cain
January 30, 2023
Jason Cain

DT strikes back

January 30, 2023
Jason Cain

1:30 mins on 1 minute off
x 5 rounds
15 Bar Hop Burpees
AMRAP DT at 155/105

Rest 4 minutes
1:30 mins on 1 minute off
x 5 rounds
15 Front Squats at 155/105
AMRAP 
4 3" Deficit HSPU 
8 C2BS
12 push ups

January 30, 2023
Jason Cain
January 29, 2023
Jason Cain

For the love of rowing

January 29, 2023
Jason Cain

Part A: 
12 min EMOM
1.6 reps at 65%
2. 6 strict pull ups

Part B: For total time

All at your 2 km pace +2 with 1 minute rest after each interval

250m/250m
500/400m
750/650m
1000/800m

January 29, 2023
Jason Cain
January 28, 2023
Jason Cain

Wodapalooza styles

January 28, 2023
Jason Cain

Switching as needed except during synchro parts

60 C2Bs

60 Synchro DB snatch 50/35

50 T2Bs
50 Synchro WBs

40 BBJO 24"/20"

40 Synchro OH Lunges 50/35

30 Devil Press

30 One Arm Thrusters 50/35

January 28, 2023
Jason Cain
January 27, 2023
Jason Cain

This is getting serious

January 27, 2023
Jason Cain

50 GHD sit-ups
10 MU
50 alternating single-leg squats
40 GHD sit-ups
8 MU
40 alternating single-leg squats
30 GHD sit-ups
6 MU
30 alternating single-leg squats

Time cap: 20 min

January 27, 2023
Jason Cain
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May 4, 2025
Sienna Cain
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May 4, 2025
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Mar 29, 2025
Jason Cain
One More Rep!
Mar 29, 2025
Jason Cain
Mar 29, 2025
Jason Cain

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