Give the gift of fitness!

Christmas season is upon us - the season of food, drinks, parties and usually some extra pounds.  This year, instead of giving baked goods to loved ones, why not bring them here and give them the gift of a WOD?  We are running our referal program from now until Christmas.  When you bring a friend and they sign up, you get a FREE month!  There is no limit, so if you bring 6 friends and they sign up, you get the next 6 months for FREE!  Keep your friends and family healthy this holiday season:)

CF Endurance is Back!

Hey 306,

I'm glad to announce that Sarah Robbins is back with CF Endurance starting next weekend.  Classes will be held twice a week,

Saturdays from 7:30AM - 9:00AM

Sundays from 4:00PM - 5:30PM

Sarah has been busy competing all Summer in a variety of different races, here are her accomplishments from this Summer:

Xterra Pipestem Creek, North Dakota : 1st woman overall
Elkwater Mile High Off-road Triathlon, Alberta: 1st overall
Xterra Canmore, short course:  1st overall
Five Peaks Trail Race, Saskatoon: 2nd
Bumpy Bison Off-road Triathlon, Moose Jaw, 1st overall
Saskatchewan Cyclocross Provincial Championships: 2nd overall
Saskatchewan Cyclocross Provincial Series: 2nd overall
Shimano National Cyclocross championships: 4th (over 30yrs)
Manitoba Grand Prix Cyclocross UCI Race: 4th (over 30yrs)

The goal for CF Endurance for the next 6 months will be to offer an opportunity for all our members to increase their aerobic capacity and handle long enduro style training.  This will be accomplished through a lot of heart rate threshold training and interval style base work.

We look forward to having Sarah's infectious personality retun to 306.

Please help me in congratulating Sarah on her return as our CF Endurance coach.

In health,

-Coach

The New Boys of 306

The New Boys of 306 -

It is with great excitement that 306 would like to officially welcome three new coaches as well as a new head coach to our Olympic lifting program.

Joel Baryluk - Joel has been a passionate cross fitter for five years and has demonstrated incredible understanding of biomechanics and the importance of athlete safety. He brings a lot of natural enthusiasm and is a welcome addition to our team. Joel has taking over the Saturday program.

Logan Brown - Logan is the original 306'er. Starting with us on opening day, Logan has steadily become a student of CrossFit furthering his skills and understanding over the last three years. Logan has begun to coach the Sunday program.

Matt Shenher - Fresh off his completion of his engineering degree, Matt has decided to turn his strong analytical skills and complement them with his passion for health and fitness and coaching. Matt will be working full time, taking over the M-F morning shift. His professionalism, attention to detail, and his easy going nature has made him a perfect fit to follow in the footsteps of Rebecca Winterhalt and assume the role of morning coach.

Jeff Woo- Jeff continues his incredible rise as a motivating coach with a keen eye on technique. Jeff will continue to coach a few 7pm classes but his attention will now be on fully developing our 306 Weightlifting Program.

I will continue to program for the gym and coach all the evening classes M-F. Rebecca will be taking on all tasks that are related to bettering our community and the athlete experience.

Please join me in congratulating these men on their new posts within our wonderful community.

In health,
- Coach

Victory Loves Preparation - 306's Path to the Podium

If you are looking to prep for an upcoming competition, whether it be, The Moustache Open, The Reebok CrossFit 306 Oly Meet, or The Battle On The Border, consider going through an eight week block of the The Path to the Podium.  The program, as the name implies, is designed specifically to help athletes prepare for competitions. However, it could be suitable for anyone striving for a higher level of strength and conditioning.  The program is implemented in 8 week blocks with our next focus being those three competitions. 

The program brings together the expertise of the following three individuals:

- CF Games Regional Champion Jason Cain,

- Powerlifting National Bronze Medallist Marc Morris,

- National Olympic Lifting Bronze Medallist Richard Gonsalves

The program will include an individualized strength program created by Marc, an Olympic lifting program created by Richard, all integrated within your CF program designed and overseen by Jason.  

As well your program will also include one small group Oly trainings sessions with Richard per 8 week block(Not applicable to online clients).

If you are interested in this program please email Jason directly at jason@crossfitreebok306.com.

The cost of this individualized programming is 75$ every four blocks.

The following highlights the success of the three individuals behind 306 Path to The Podium:

Jason Cain brings in seven years of CF experience, including three years as the owner and head coach at Reebok CrossFit 306.  Jason's accomplishments in the sport of CF include :

- CF Games Regional Champ for Eastern Canada 2011

- CF Games Open Champ for Western Canada

- Winner of the following CF competitions: Element Team Challenge (2010), Overdose (2011), Battle On the Border (2013), Bridge City Beat Down (2013)

- Medallist at the following events: Sweat Rx National Championships (2012), V02Max Throwdown (2012), CF Games Open Eastern Canada (2011), CF Games Open Western Canada (2013)

As a coach, Jason has been instrumental in development of athletes. This is evident by the consistent improvement in performance of Team 306 in the CrossFit Games Open, culminating with a second place finish in 2014.

Marc Morris is currently working on his PhD in Nutrition. He is a Certified Strength and Conditioning Specialist (CSCS) through the National Strength and Conditioning Association (NSCA).

As an athlete, Marc won a bronze medal at the 2014 Canadian Powerlifting Union (CPU) National Championships. He is an elite level Men's Physique and Fitness Model. His accolades this year include :

• Perfect Nutrition Sponsored Athlete
• Ultimate Fitness Events (UFE) Showdown – 1^st Place Elite - Eligible Pro
• SABBA Provincial Championship - 1^st Place Men's Physique Short
• INBF Natural Championships - 1^st Place Male Fitness Model and Overall
• SABBA Novice Championship - 1^st Place Men's Physique Short and Overall

Richard Gonsalves is a nationally ranked Olympic Weightlifter and NCCP Level 2 certified coach, making him the youngest eligible International weightlifting coach in Canada. He has posted the following results at the last three Canadian Championships for Olympic Lifting:

 2012 - Senior National Championships - 8th

2013 - Senior National Championships - 3rd

2014- Senior National Championships - 5th 

306 Takes on Westerns

Another weekend, another competition - except the stakes are a Western Canadian Championship for Reebok Crossfit 306 members, Jessie Buydens and Kent Brown. 

 

Jessie has put together month after month of solid training - she is looking for a big PR on her squat, to make another attempt at the Provincial deadlift record, and most importantly, to take back her National bench record. 

 

If you hadn't noticed, Kent has spent the majority of the last three months in our new lifting room. His summer was dedicated to the Smolov squat program, a Russian program not for the faint of heart. Although set to PR on every lift, a perfect day by Kent will have him take back his Provincial records in a VERY competitive 66 kg Provincial weight-class. 

 

Good luck to Jessie and Kent!

 

- Coach Marc

2nd Annual 3 on 3 Throwdown!

Wow what a weekend!

The 2nd annual 3 on 3 Throwdown was once again a huge success. Rebecca and I are incredibly blessed to have such a supportive community around us to be able to pull this off.

Volunteers never get enough credit. The day ran incredibly smooth because our volunteers were able to switch equipment from WOD to WOD as fast as a NASCAR pit stop. At the end of the day the gym was all cleaned within 30 minutes. Incredible! To all those that helped thank you! Erin Book, Brenna Malanovich, Roxy, Amy, Nick, Danna, Anthony James Mccarthy, Anastasia Winterhalt, Danielle LeBlanc.

Score keepers - Ralph and Teresa - thank you so much for keeping all the rankings and the scores and my stress under control.

Judges - Viki Cirkvencic, Samantha Mitchell, Marc W. Morris, Trisha Carriere, Amanda Belchamber, Hartley Simpkins, Natalie Jarrett, Kristen Marie, Dione Meier - you guys were fantastic. Fair, consistent, and so present in the moment. You also provided great ideas for the finals and help guarantee the success of the event. Thank You!

Rebecca Winterhalt - Babe thanks for putting up with me, my idiosyncrasies, and my need to having everything just so, for this I will forever be grateful. Love you.

Athletes - You came, you battled, you all won. The continuous effort all day long by all the athletes was nothing short of inspiring. Everybody was supportive of each other and as usual the intensity of the competitions brought out incredible results.

When the day was done, six teams found themselves on top of the podium. In the scaled division - The Tigers would claim first overall with Logan Brown, Holly Lindberg, and Dan Wolfe . On the Rx side, Functionally Jakt ( Taryn Romanowich, Lance Wilson, Curt Manning) took top spot in a division full of regional athletes.

To our sponsors, Reebok, Kota Graphics, Again Faster Canada, Bad Ass Wear, and Pure Nutrition, thank you, without your help these events would not be as successful.

3 0n 3 Throwdown!

Action starts at 8AM, come cheer everyone.

3 on 3 - Heat assignments

Please see below heat assignments and WOD names (Hint, Hint) for the upcoming 3 on 3. Detailed scheduled to be release tomorrow.
Exciting!

Heats RX
(Captains followed by affiliate)

WOD - 1 “Let’s Get this Party Started” - and WOD 4 - “Thruster Heaven”

Heat #1
Lance Wilson - Jakt
Beth Kotsur -306
Whitney Darchuk - Sask Pro
Carson Sander - Synergy

Heat #2
Mark Calow -Brio
Chris Maclean - Ironclad
Ilona Van der Reijden - Synergy
Joel Baryluk -306

Heat #3
Melissa Chatigny - Champ City CrossFit
Amanda Belchamber - CF Armoury
Matt Bathgate - Synergy
Cody Spencer - 306

Heat #4
Brittney Bargholz - Iron Age CrossFit
Cutis Johnson - Cujo
Taylor Dooley - Synergy

Courtney Berg - Brio

WOD 2 - “Bro Do U even lift?” and WOD 3 ‘Get’er Done”

Heat #1
Lance Wilson - Jakt
Beth Kotsur -306
Whitney Darchuk - Sask Pro

Heat #2
Carson Sander - Synergy
Mark Calow -Brio
Chris Maclean - Ironclad

Heat #3
Ilona Van der Reijden - Synergy
Joel Baryluk -306
Melissa Chatigny - Champ City CrossFit

Heat #4
Amanda Belchamber - CF Armoury
Matt Bathgate - Synergy
Cody Spencer - 306

Heat #5
Brittney Bargholz - Iron Age CrossFit
Cutis Johnson - Cujo

Heat #6

Taylor Dooley - Synergy

Courtney Berg - Brio 

Scaled -
WOD - 1 “Let’s Get this Party Started” - and WOD 4 - “Thruster Heaven”

Heat #1
Logan Brown - 306
Clay Newby - 306
Adam Holtzman - 306
Brad Merkowsky - 306

Heat # 2
Matt Hartery - 306
Jeff Schow - 306/Synergy
Destini Jackson - 306/Synergy
Trevor Young - 306

Heat #3
Angela Cullen - CF Kindersley
Nick Korchinski - 306
Erni Kemp - 306
Jared Janis - Synergy

Heat #4
Rachel Macaulay - 306
April Rubbelke - CF Moose Jaw
Logan Lesmeister - 306

WOD 2 - “Bro Do U even lift?” and WOD 3 ‘Get’er Done”

Heat #1
Logan Brown - 306
Clay Newby - 306
Adam Holtzman - 306

Heat # 2
Brad Merkowsky - 306
Matt Hartery - 306
Jeff Schow - 306/Synergy

Heat #3
Destini Jackson - 306/Synergy
Trevor Young - 306
Angela Cullen - CF Kindersley

Heat #4
Nick Korchinski - 306
Erni Kemp - 306
Jared Janis - Synergy

Heat #5
Rachel Macaulay - 306
April Rubbelke - CF Moose Jaw
Logan Lesmeister - 306

8 Athletes, 4 provincial records, 2 cities, and a lifetime of great memories - a weekends recap.

8 Athletes, 4 provincial records, 2 cities, and a lifetime of great memories - a weekends recap.

This past weekend 306 was well represented at the Sk Powerlifting Provincials in Regina, and the Granite Games in St-Cloud Minneapolis. Our powerlifters did incredibly well with Stephane Gautreau taking all four provincial records in his age group and weight class. Clint Senko battled hard and just missed a 501 deadlift that would of won his weight class and had to settled for second. Lana had a tough go on the squats but regrouped and but up some strong numbers in the bench and the deadlift.

On the crossfit side, Beth Nicole, Kristen Marie Major, Michael Gore-Hickman, Steven Lund and myself took part in the second biggest CrossFit competition worldwide. The field was stacked with some of the who's who of the CF world, including Matt Fraser, Sam Briggs, Lauren Fisher. 306 would not be startstruck and started the weekend with big lifts in the snatch ladder. Steven Lund would Pr by 25lbs and hit 205, I PR'ed and hit 245. The weekend would be full of ups and downs with both the WODs and the field pushing us to our limits. When the weekend was over, our 306 team finished 41st out of 300 initial teams. On the individual side I finished 33rd in the men's elite/pro division, beating two out of three medalist in the final WOD.

Big thank you to the continuous support that all our athletes are always receiving from the 306 community.

- 306 for LIFE!

3 on 3 - Things You need to know

3 on 3 update: Things You need to know:

Scaled Division -
1. Registration is from 7:00 AM-7:30AM
2. Briefing for WOD 1 will be at 7:30AM
3. First heat will be at 8:00 AM

Rx Divison -
1. Registration 7:30AM -8:15AM
2. WOD 1 briefing - 8:20 AM
3. First Heat - 9:00 AM

WODs will not be released ahead of time. You will know the WODS an hour or so prior to that event. A detailed scheduled and heat list will be released next Wednesday.

All spectators are free so bring your crew and family for support.

Every team will be competing in four WODS, with the top three teams in each division battling it out in a fifth "Epic Final" WOD.

Food on site for purchase will include -
Greek chicken Skewer with veggies and tzatziki
BBQ Beef Skewer with veggies
Proats
trail mix

Trophy presentation for both division will occur immediately after their respective finals at approximately 5:00PM.

Post 3 on 3 Celebration will be at the back room at Hudson's starting at 8PM. (Please note that 306 is not responsible for events, both awesome or regretful that may occur after 8:00PM).

Prizing has been generously sponsored by -Kota Graphics, Again Faster Canada, and Reebok CrossFit.

Looking forward to the event.

2014 BCBD Recap

Another year, another successful BCBD for 306. This year we sent 18 athletes to compete at the local beat down and came away with another weekend full of memorable performances.

On the women side Viki Cirkvencic had a solid two days putting two 6th place finishes, along with a third place finish in the chipper WOD to finish 7th overall just behind some top regional contenders. Sam Mitchell freshly recovered from a back injury, PR'ed on her snatch, and improved her performance on all WODs compared to her training times.

On the men's side Aaron Parker was a consistent threat throughout the weekend and blew the field away in the chipper WOD. Aaron finished 11th overall. Mike Rogers came to battle, and fought his way to a mid pack finish.

On the team side we had three men's team qualify for the finals. Jeff Woo and Logan put up some dominate performances on day two including winning event number 3B and finishing second in the final. They would finish the weekend in 6th overall. Joey and Wayne along with Charlie and Graham also qualified for the finals and finished the competition in 9th and 12th respectively.

A.J. and Trevor along with our three ladies teams battled hard all weekend and finished with incredible efforts and smiles all around.

Overall all of us at 306 are incredibly impressed at the effort put forth by all and the support from the entire community.

Next up - the Granite Games

Good Luck 306 Athletes at BCBD

Today and tomorrow 18 of 306's finest will be throwing down at the local Bridge City Beat Down.  The competiton brings in athletes from all over the Prairies including some tough Regional caliber athletes.  The competiton runs all day with the Brute teams competing in the morning and the Beast individuals competing in the evening.

306 will be represented by the following atheletes:

Women's Brute - Heather and Noelle, Patti and Brenda and Kristen with Holly 

Men's Brute - Jeff Woo and Logan Brown, A.J. and Trevor, Wayne and Joey, and Charlie with Graham

Women's Beast - Viki and Sam

Men's Beast - Aaron Parker and Mike Rogers

Come support our athletes this weekend at the old soccer center on Primrose Dr by Lawason Heights mall.

Go get it guys!

-Coach