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Reebok CrossFit 306

306 News and Blog
Our Team
Schedule
Our Facility
CrossFit Group Class
Ladies only Bootcamp
Fit Over Fifty YXE
Kids Fitness Summer Camp
Weightlifting program
Online Coaching - #JCAINTRAINED
Personal Training
Goal setting and review sessions
Nutrition counselling
Be Like Bruce Fitness Festival
3 on 3 Throwdown
Success Stories
Join & Pricing
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February 16, 2019
Jason Cain

Saskatchewan Weightlifting Provincial Championships

February 16, 2019
Jason Cain

Come check it out

We lift from 9:30 until 19:00!

February 16, 2019
Jason Cain
February 15, 2019
Jason Cain

The good the bad and the ugly

February 15, 2019
Jason Cain

WOD #1 - 2 rounds of 5 thrusters 225/155 and 10 MU . Rest 5 minutes
WOD #2 2 Rounds of 15 Deadlifts at 225/155 and 30 C2B . Rest 5 minutes
WOD #3 2 rounds of 50 WB and 100 feet of handwalking

Score is total time

February 15, 2019
Jason Cain
February 14, 2019
Jason Cain

Lift Heavy

February 14, 2019
Jason Cain

A: Test 1 RM clean and jerk

February 14, 2019
Jason Cain
February 13, 2019
Jason Cain

Elizabeth

February 13, 2019
Jason Cain

21-15-9 of

Squat cleans at 135/95

Ring dips

February 13, 2019
Jason Cain
February 12, 2019
Jason Cain

Bodyweight masterpiece

February 12, 2019
Jason Cain

4 minutes on 1:30 minutes off x 5 

AMRAP - 6 HSPU, 8 C2B, 12 Box jump overs 24/20" 

Pick up where you left off

February 12, 2019
Jason Cain
February 11, 2019
Jason Cain

A little of this, a little of that

February 11, 2019
Jason Cain

1:20 On 40 seconds off X 14 

Odd rounds row 18/15 cals AMRAP burpees over the rower. 

Even rounds 48 DU, AMRAP DB thursters 50/35

February 11, 2019
Jason Cain
February 10, 2019
Jason Cain

Getting Fit on a Sunday

February 10, 2019
Jason Cain

30 seconds for max effort 90 seconds rest at each station x 2 rounds

1. Ski Erg

2. Burpeess

3. AB

4.OH lunges with  50/35 DB

5. Row

6. OH squats with DB

February 10, 2019
Jason Cain
February 9, 2019
Jason Cain

Open 2017

February 9, 2019
Jason Cain

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:

50-ft. weighted walking lunge

16 toes-to-bars

8 power cleans

Then, 2 rounds of:

50-ft. weighted walking lunge

16 bar muscle-ups

8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.


Men use 50-lb. dumbbells

Ladies 35 lbs

February 9, 2019
Jason Cain
February 8, 2019
Jason Cain

Mash This

February 8, 2019
Jason Cain

9 Rounds of

5 HSPU

3 Full snatch at 155/105 . 

rest 5 minutes

9 rounds of 

3 power cleans 155/105

5 burpees


February 8, 2019
Jason Cain
February 7, 2019
Jason Cain

A beauty

February 7, 2019
Jason Cain

For time - 10 RDS of 

15 WB

12 KBS 1.5/1

9 C2B


February 7, 2019
Jason Cain
February 6, 2019
Jason Cain

DT 2019

February 6, 2019
Jason Cain

12 dead

9 hang cleans

6 jerks

155/105

5 RFT


February 6, 2019
Jason Cain
February 5, 2019
Jason Cain

Well this will be interesting

February 5, 2019
Jason Cain

Clock starts at 0:00 rest for 1 minute at the following times - 

2 minute mark, at the 6 minute mark, at the 11 minute mark, 17 minute mark, and 23 minute mark, and all done at 26 minute mark. 

AMRAP the following - 12 deadlifts 95/65, 6 T2B, 12 OH Lunge steps 95/65, 6 bar hop burpees, 


February 5, 2019
Jason Cain
February 4, 2019
Jason Cain

What's better odd or even?

February 4, 2019
Jason Cain

1 min on 30 seconds off x 16

Odd rounds row for cals -

Even round MU 5/3 AMRAP DB snatch 50/35

February 4, 2019
Jason Cain
February 3, 2019
Jason Cain

10 minutes ish...

February 3, 2019
Jason Cain

A: Test your 1km row.

Rest 10 minutes ish...

B: 3 Rounds for time:

35 Double-unders

7 Overhead Squats, 155/105

February 3, 2019
Jason Cain
February 2, 2019
Jason Cain

Open 2014

February 2, 2019
Jason Cain

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row 

50 toes-to-bars

40 wall-ball shots, 20/14 lb. to 10/9-foot target

30 cleans, 135/95 lb.

20 muscle-ups

February 2, 2019
Jason Cain
February 1, 2019
Jason Cain

Ohh rope climbs

February 1, 2019
Jason Cain

A: 5 rounds of

7 Kettlebell Swings, 2/1.5 

6 Burpee Box Jump Overs, 24"/20" 

25 feet Handstand Walk 

Rest 5 minutes

B: 21-15-9 reps for time of: 

DB Power Clean, 50/35

DB Push Press, 50/35

1 rope climb after each set ( 3 total)

Score is total time

February 1, 2019
Jason Cain
January 31, 2019
Jason Cain

Don't blow it all on the rower

January 31, 2019
Jason Cain

1200m row, 40 thrusters at 95/65, 30 T2B

January 31, 2019
Jason Cain
January 30, 2019
Jason Cain

Boom

January 30, 2019
Jason Cain

2 full cleans + 1 jerk - 

On the 2:30 minutes x 8 rounds at increasing loads.

January 30, 2019
Jason Cain
January 29, 2019
Jason Cain

Don't stop moving

January 29, 2019
Jason Cain

5 minutes on 2 minutes off x 5 - 

18 WB, 15 DB snatch 50/35, 12 OH lunge steps, 9 ring dips (men via MU)


January 29, 2019
Jason Cain
January 28, 2019
Jason Cain

You'll be fine

January 28, 2019
Jason Cain

On the 3 minutes x 8 -

7 bar hop burpees, 6 C2B, 5 deadlifts, 4 hang cleans, 3 push jerks 155/105. 

(Goal is to get the work done in 2 minutes and rest for 1 )


January 28, 2019
Jason Cain
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Feb 16, 2019
Saskatchewan Weightlifting Provincial Championships
Feb 16, 2019

Come check it out

We lift from 9:30 until 19:00!

Feb 16, 2019

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