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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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May 27, 2023
Jason Cain

2023 BLB WOD #2

May 27, 2023
Jason Cain

In teams of two not three though.
Switch off every round but you may tag off on any movement for double the remaining reps.

12 rounds for time:
4 Strict HSPU
6 power snatch 115/85
8 Front rack lunge
12 C2Bs

May 27, 2023
Jason Cain
May 26, 2023
Jason Cain

Fun Times

May 26, 2023
Jason Cain

For time!
500m run
Right into 
3x
10 sandbag cleans 100/70
5 MU
Finish with:
500m run
3x
40 feet of HW
12 Sandbags squats

May 26, 2023
Jason Cain
May 25, 2023
Jason Cain

Is 4 rounds possible?

May 25, 2023
Jason Cain

24 min AMRAP

35/30 cal row or Bike or 32/28 cal ski

25 T2Bs

20 WBs

15 Power cleans at 115/85

10 ring dips

May 25, 2023
Jason Cain
May 24, 2023
Jason Cain

New Strength

May 24, 2023
Jason Cain

A: Push press

1x10 at 60%

1x8 at 65%

1x6 at 70%

2x AMRAP at 75%

B:"NANCY"

5 RFT of
400m run and 15 OHS at 95/65

May 24, 2023
Jason Cain
May 23, 2023
Jason Cain

Happy Monday on a Tuesday

May 23, 2023
Jason Cain

Part A:
1:30 on 1:00 off x 4
24/20 cal row
AMRAP
DB Devil press 50/35
Rest 3 minutes


Part B:
1:30 on 1:00 off x 4
Run 200m
AMRAP
DB thrusters 50/35

Rest 3 mins 

Part C:
For time:
24/20 cal row
10 DB Devil press 50/35
15 DB thrusters 50/35
Run 200m

Score is total reps for A and B and time for C

May 23, 2023
Jason Cain
May 21, 2023
Jason Cain

Happy May Long

May 21, 2023
Jason Cain

Gym is closed we will see you Tuesday at 6am!

May 21, 2023
Jason Cain
May 20, 2023
Jason Cain

Double Nuts!

May 20, 2023
Jason Cain

Switch as needed with your partner
20 Handstand Push-Ups
30 Deadlifts (255/175 lb)
50 Box Jumps (32/24 in)
100 Pull-Ups
200 Wall Ball Shots (20/14 lb)
400 Double-Unders
400 meter Run (with 45/35 lb plate and done together)

May 20, 2023
Jason Cain
May 19, 2023
Jason Cain

Get your vest on!

May 19, 2023
Jason Cain

With a 20/14lbs vest
10 RFT of:
200m run
2 RMU
4 S2O at 135/95

May 19, 2023
Jason Cain
May 18, 2023
Jason Cain

All the feels

May 18, 2023
Jason Cain

Part A:

12 min AMRAP

30/20 Cal row
20 Front rack lunges 115/85
15 OHS 115/85
10 Bar hop burpees


Rest 4 mins

Part B: For time
50/40 cal row
10 Bar hop burpees

30 Front rack lunges
10 bar hop burpees

20 OHS 115/85
10 bar hop burpees

May 18, 2023
Jason Cain
May 17, 2023
Jason Cain

Test Time

May 17, 2023
Jason Cain

Part A: 3 RM deadlift test

Part B: "Crossover Annie"
50-40-30-20-10 of
Crossovers and sit-ups

May 17, 2023
Jason Cain
May 16, 2023
Jason Cain

Mostly BW

May 16, 2023
Jason Cain

6 mins on 3 mins off
x4
500m run 
AMRAP
7 Strict WF HSPU
14 T2Bs
21 WBs

Score is total reps.  Start back at the top in each new segment.


May 16, 2023
Jason Cain
May 15, 2023
Jason Cain

90 sec blitz

May 15, 2023
Jason Cain

"90 sec on 90 sec off x 10
ODD Rounds
200m run
+
AMRAP
8 C2Bs
12 DB deadlifts

Even rounds
6 BBJO @24"/20"
+
AMRAP
1 legless rope climbs
12 DB thrusters 50/35


Pick up where you left off and count total rounds and reps for Odd and Even separately.


May 15, 2023
Jason Cain
May 14, 2023
Jason Cain

Teens Games WOD 2021

May 14, 2023
Jason Cain

Part A: Core Work
9 min AMRAP of
1. 40 sec plank
2. 30 russian twist
3. 15 V-ups

Part B:
15 bar muscle-ups
200m run
100 double-unders
12 bar muscle-ups
200m run
100 double-unders
9 bar muscle-ups
200m run
100 double-unders

May 14, 2023
Jason Cain
May 13, 2023
Jason Cain

Bring water

May 13, 2023
Jason Cain

In teams of two switching as needed:

27-24-21-18-15-12-9-6-3 of
Strict HSPU, 

front squats 185/125,
bar hop burpees

May 13, 2023
Jason Cain
May 12, 2023
Jason Cain

Slowest round?

May 12, 2023
Jason Cain

Every 6 mins x 5
30/25-cal Row/bike 
20 burpee over the rower 
10 sandbag-to-shoulders
150/100
*score is slowest round

May 12, 2023
Jason Cain
May 11, 2023
Jason Cain

Vested?

May 11, 2023
Jason Cain

With a 20/15lbs plate carrier
4 RFT of

400-m run
1 rope climbs (15 ft)

40 air squats

1 rope climb

20 push ups


May 11, 2023
Jason Cain
May 10, 2023
Jason Cain

Test a heavy 3 next week

May 10, 2023
Jason Cain

Part A:

Deadlift 1x10 at 40% 1x8 at 50% 1x6 at 60% 1x4 at 70% 3x3 at 80% 1 AMRAP at 85%

Part B:

6 RFT of
6 Double arm Devil Press 50/35
60 DU

May 10, 2023
Jason Cain
May 9, 2023
Jason Cain

I love the bar

May 9, 2023
Jason Cain

3 rounds for time with a 3 mins after each round

500M run
25 S2O 135/95
25 back squats 135/95
25 T2Bs


May 9, 2023
Jason Cain
May 8, 2023
Jason Cain

These intervals are getting long

May 8, 2023
Jason Cain

2:30 mins on 60 sec off
x 4

25/20 cal row
5 Ring MU
AMRAP
WBs

Rest 4 mins

For time
3 rounds of
25/20 cal row
6 Ring MU
25 WBs

May 8, 2023
Jason Cain
May 7, 2023
Jason Cain

Is that DB DT?

May 7, 2023
Jason Cain

Complete as many rounds as possible in 16 minutes of:

20/16 Cal row
12 dumbbell deadlifts
9 dumbbell hang squat cleans
6 dumbbell push jerks

35-lb DBs 50-lb DBs

May 7, 2023
Jason Cain
Newer Posts
Older Posts

Today's Workout (WOD):

Featured
Jul 16, 2025
Summer Shred is on!
Jul 16, 2025

On the 2 mins x 20

1. Bench press for 10 reps (use a heavier weight than last week) + 1 AMRAP of push ups

2. Bent over barbell row for 10 reps + 1 AMRAP of strict pull ups

3. 60 starfish

4. 1 min of planking + 12 DB pullovers

5. Alternating bicep curls 12 reps per side (use a heavier weight than last week) + 30 sec of hollow body hold 


Jul 16, 2025

Latest News:

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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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