Labor Day Change of Pace

To all you weekend WODers…Saturday, August 31st, is going to have an outdoor twist. Cadre will be hosting a CrossFit Rowing Trainer Course in which the entire facility will be utilized and therefore NO Saturday WODS will be held!

In turn, we are offering a Group Trail Run (see map map with directions). There are two trails athletes can choose from. Salt Run is a 3.1 mi. loop and Kendall Lake is a 1 mi. loop. Either way it will be a great way to get some fresh air, spend some quality time with your fellow athletes and maybe…push someone in the lake!!!! Doh!

***Trail Runs begin at 0830 Sharp*** Get there early enough to stretch out and get warm:)

In observance of Labor Day (Monday the 2nd), Cadre will host 0800 and 0900 sessions ONLY! 


The 2013 Taste of Hudson is kicking off Sunday Sept. 1st and will continue Monday September 2nd (Labor Day)! There will be a Cadre Tent set up with hourly demo WODs led by fellow athletes. You can still sign up for a demo time slot at the desk and show Hudson your CrossFit Mojo! So come hang out, answer questions, smile, shake some hands and kiss some babies!!!! Show the Hudson Community what our community. Is all about!!!!

Tuesday…business as usual:)


Warm up: TC


  •  5×1 Legless Rope Climbs (Descending down rope with legs) *Scale* 6×1 Rope Climbs With Legs



For time:

  • Row 100
  • 10 Wall Balls 20/14
  • Row 250
  • 20 Wallballs
  • Row 500
  • 30 Wallballs
  • Row 250
  • 20 Wallballs
  • Row 100
  • 10 Wall balls


Warm up: TC



Teams of 3


800m Meter run as a Team then..

1 Member is always Rowing 20 CAL @ a time.

Other members complete

  • 40 Plate Ground to Overhead 45/25
  • 40 Box Jumps 24/20
  • 40 Push ups

Once the one Person finishes the 20 CAL row switch out.

Count your rounds and CAL

September…a Month to Remember!!!

So much to announce yet so little time!!! From beginning to end, the month of September is LOADED with activities. We’ll number and list everything out chronologically to help you make sense of it all.

#1 Next Saturday, August 31st, Cadre will be hosting a CrossFit Rowing Course. What’s this mean for you? It means if you are not a participant of said course, you’ll be knee-deep in an outdoor Trail WOD in lieu of your regular 0830 and 0930 classes:)

#2 Sunday Sept. 1st and Monday the 2nd, Cadre will have a tent set up for the 2013 Taste of Hudson. We will be asking athletes to volunteer and hour (or more if you like) of your time and 10 minutes of  your energy to hit an easy AMRAP 🙂 This will be your chance to show off your CrossFit prowess! The sign up list (with gray box) will be on the counter at Cadre as of 0900 8/22/13.

#3 Saturday Sept. 7th is our 2nd Annual Cadre Pig Roast! BYOB and a side to share. The festivities will kick off at 1630 and continue until you are full and happy:) Family friendly of course!

#4 Friday Sept. 20th into the 21st, SPC CrossFit will be hosting a 24 hour “Rowathon” to raise money for Max and Anna Koberna (children of SPC athletes Ben and Natalie Koberna). Both children are affected by Fragile X Syndrome and will be headed to the UC Davis Mind Institute to participate in a 6 month phase 3 drug trial. This is an exciting new drug therapy that has shown promise in getting fragile x kids ages 2-5 to start dealing with sensory issues and begin communicating.

As and extension of our CrossFit community, the staff at Cadre are asking any athlete interested in supporting this cause to do so. Below are two links you can use to help raise funds for this amazing opportunity! The first link is a google doc. in which you can buy/sign up for an hour slot to row for the cause. The second link is for those who want to donate funds for their cause. Thanks for your consideration:)





#5 Friday Sept. 27th, CrossFit Utility & Cadre will have combined booths set up at the Akron Marathon Health and Fitness Expo. We will again be asking for Cadre and Utility volunteer athletes to come out and hit a short demonstration WOD and help answer questions skeptical runners may have;) The sign up list (with yellow box) will be on the counter at Cadre as of 0900 8/22/13. Come show ’em how it’s done!

#6 Saturday Sept. 28th, Cadre will field 3 Akron Marathon relay teams, some of which will wear 20# weight vest for their leg to “kick it up a notch”:) Please feel free to come out, support and cheer (or just point and giggle at) these athletes as they exemplify what team work is all about.

#7 Sunday Sept. 29th, famed CrossFit Affiliate owner and Licensed Registered Dietician Jeremy Mullins, will be presenting his knowledge-packed Nutrition Seminar. Many Cadre athletes have asked some pretty specific questions about nutrition. Suffice it to say…Jeremy is your guy! Ask anyone who attended the last seminar. Well worth your time and money! Details forthcoming!



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