4th of July Week at a Glance

4th of July Week at a Glance

We are excited to delve into this coming week at Cadre! Why are we so excited??? Our nation’s independence,  challenging Hero WODs and the thought of working through it all with our fellow athletes! Here’s the modified schedule:


Monday – Wednesday = Normal hours of operation

Thursday (4th of July) = 0800 WOD & 0930 ONLY!!! Yes! There is a 1.5 hour time between the two sessions 🙂

Friday = 0900 & 1730 Sessions ONLY

Saturday = 0830 & 0930 Sessions (per usual)


So let’s make it a great week by honoring our Heroes, recognizing our freedom and digging a little deeper than we ever thought possible!


Warm up:TC




Teams of 3


As a team ROW 300 CAL one person is always Rowing.

While Rowing other team Member….


AMRAP until 300 CAL is Complete


-20 Push Press 95/65

-20 T2B

-20 Alternating Box Jumps 24/20

-20 Partner over Burpees



Alternate rowers.



Warm up:TC




– Good Mornings 5×6 superset with Dead Hang Pull-ups Between sets (Max rep)




For Time:


Run 400

20 Deadlift 135/95

50 DU

15 Deadlifts 225/155

50 DU

10 Deadlifts 275/185

50 DU

Run 400


Warm Up:TC




-Turkish Get-up Mech

-Turkish Get ups 4×3 Each Arm increasing in Weight





-Even MIN: 5 KB Snatches Each Arm (10 Total)

-Odd Min: 12 Wall Balls



Make-A-Wish 5K Walk this Saturday

We apologize for the short notice. It has come to our attention that the 2nd Annual Medical Mutual Akron Walk for Wishes is being held this Saturday June 29th! Make a Wish Foundation grants wishes of children with life-threatening medical conditions and enriches the lives of these children with hope, strength and joy.



The Walk for Wishes is a non-competitive 5k walk. The event will feature fun for the entire family including; entertainment and food. You can walk individually, or form a team with your friends, family or co-workers by visiting the Walk for Wishes Web site: www.wishwalkers.org, then click on the “Akron” link.

Sponsorship opportunities are now available!


When & Where 

Saturday, June 29, 2013

Registration: 9:00 am

Walk: 10:00am

Lock 3


200 S Main St

Akron, OH 44308

A celebration will follow the walk.



Proceeds from the Akron Walk for Wishes will grant the wishes of children from the Northeast Ohio Region. Our goal is to raise $50,000, enough to grant the wishes of 8 children who hope to have their wish granted within the next 12 months.



For more information about the Walk for Wishes or for questions about the Make-A-Wish Foundation, please contact Liz Steward at (216) 367-5659 or elizabeths@makeawishohio.org.




Fairlawn’s own Laura Angle was diagnosed in October of 2011 with stage

4 liver disease due to primary sclerosing cholangitis/autoimmune hepatitis

overlap syndrome. It is a fatal illness with the only treatment option being

a liver transplant. As you can imagine, it has been an enormous struggle

as Laura and her family have come to grips with what this means. The Angle family’s main focus has been getting Laura the care she needs and keeping things as normal as possible for their five children. The greatest gift Make-A-Wish provides is making tomorrow something to hope for instead of dread.


If you cannot join the walk, please consider a donation. The direct link for both is http://makeawishohio.kintera.org/akronwalk/theateam

If you are registering your family, there is a register multiple people option that streamlines things. Choose the bottom

option “Register Multiple People” and then choose “Join A Walk Team” and then select “The A-Team”.


Thank you for your support,


Brett Angle

Time to get the RUNS!!!

Hear ye hear ye!!!! The time has come to run, run, run! We are asking all interested and able-bodied Cadre athletes  to sign up as teams for the Akron Marathon. The team sign up list is on the counter at Cadre. Pick a leg, sign your name and prepare yourself for some real camaraderie and fun!!!! So what are you waiting for? ????


Warm up:TC




Teams of 2


2 Rounds


40 Push Press 95/65

Run 200

40 Front Squats 95/65

Run 200

40 Pull-ups

Run 200

40 Front Rack Lunges 95/65


If you go Single cut reps in half.


Split reps with partner.


Cash Out  400m overhead carry with 95/65 with partner where you drop it the partner picks it up.


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