You’re Doing it Wrong!!!!!

How many times in life have you witnessed something that “ain’t right”!? You know the basic premise and the general path one should take to get there…the RIGHT way. You watch as someone toils, taking the road MOST traveled. You know the one. That circuitous route we ALL get sucked into and often the ONLY path we know. Running with the heard at full speed can get us there fast but…where do you end up? Have you arrived at your “destination” (physically or mentally) in the most efficient manner possible? Are you better than yesterday? Are you continually addressing faults, actively seeking virtuosity or do you have your head down going 100mph?

Oft times, the distance of being one layer removed from the task at hand gives us a unique perspective. You see things a little clearer and more objectively when they’re not 2 inches from your face. How do you tactfully slow someone down, get them to take pause or a theoretical step back? How can you gently encourage that person to reevaluate their approach without actually saying “You’re doing it WRONG!”?

Welcome to coaching:) Coaching, like any other interpersonal skill set, can be a volatile balance of instruction, empathy, encouragement and guidance. Fortunately, we are blessed with top notch coaches at Cadre. Personally, I learn the best from my failures. Those that know me well understand that I have failed WAAAAAAY more often than I’ve succeeded. We all learn through pain and believe me…I could run a clinic from mine!

Flash back to Friday October 6th. The workout had an arch nemesis of mine (hand stand push-ups) craftily woven in. I’ve been actively working on this weakness since 2009. I’m much better and more efficient but…they STILL aren’t my friend. 321…GO! Start off feeling strong, smash a set of 15 no problem. What a great day to be alive!!! Then…round 2 hits. I’m sucking wind! Everyone is on to the next movement or more. The clock is ticking by. I’m on “E”, “bonking” questioning if I want to finish the workout. The sneaky and subtle voice from the back of the pain cave starts in “…quit”, “…give up” “…this really sucks! Heh heh heh!” I slowly begin to think my life is a complete lie. Then…people are done, finished with the workout. I’m an entire round behind…EVERYONE!

In our unique, communal fashion, the athletes that finish begin filing in around me. They’re cheering me on but at this vulnerable stage I “see” or perceive to see some head scratching and surprised faces. “Jason is last!?” “Wow! He’s really hurting!” I finish my 400m row with all I have, fall on the floor in a pile (not a great practice but sometimes necessary) and say to all who can hear me “That’s why I love CrossFit!”. I see some people tilt their heads wondering if the hypoxia is getting to me.

You see, if you ARE doing it RIGHT, you fail! Failing is the path less traveled for fear of losing ground. We’re pre-programmed from youth that failure is unacceptable, a stigma to be avoided at all costs. We use “LOSER!” to define people who don’t amount to much. If you really think about it, failing helps us grow IF we take the time to “pump the brakes”, look inward and learn from it. Humble introspection is one of the most underutilized tools we can use to become better. John C. Maxwell has an outstanding book titled Failing Forward: Turning Mistakes into Stepping Stones for Success. Read it!

Let’s pivot back to the volatile balance of coaching. Over the years, I’ve learned that being a good coach involves transparency, putting yourself “out there” and owning your failures. This resonates with everyone! Why? Because we ALL fail. After you read and digest this, I want to challenge you to take a different approach. Single out your failures; Learn from them and attack their potential causes.

Did you get enough rest the night before? Are you coming in too often? Yes! I said it! Too often. The adage is “You don’t over train you under recover” holds true here. You’re human, you need to recover. Recovery is even more important for us…ahhem…more mature athletes. Have you met your nutritional and hydration benchmarks? Are you taking the same approach to your technique/movement patterns? Have you asked a coach to check your BEST movement pattern? The one you think you “knock out of the park” every time. Are you getting the right depth in your squats or scaling weight and movements to get better functionally? Are you focusing on weight and time caps when you should be focused on getting stronger through your range of motion? The list goes on and on.

Suffice it to say, we want you to improve EVERY time you grace us with your presence! Just know that the pathway to improvement runs straight through “Failure Town”, population… EVERYONE! Be the Mayor if that’s what it takes. NEVER be afraid to Fail Forward so you know for a FACT that you ARE doing it right!

Growth and Sacrifice

As we all know, nothing of worth comes without some type of sacrifice. We are a commUNITY built around it. Don’t believe us? Take a look down the next time you row! You want shiny things, you sacrifice free time for work. You want the shape you’re looking for, you sacrifice excessive leisure and fluffy food for astute nutrition and consistent fitness. You want to have children…you sacrifice SLEEP!

We know that September has been an unusually busy month for us at Cadre. We’ve hosted a CrossFit Rowing Seminar, The Cadre Crucible and a CrossFit Gymnastics Seminar this coming weekend (Sept. 30th and Oct. 1st). We are extremely grateful for your generosity, flexibility and continued sacrifice in this area.

We do our best to provide you with the access you are accustomed to hence open gym 2 Sundays ago and hosting The Crucible this past Sunday as opposed to Saturday. We do our best to limit the intrusion into the abundance of class times we offer.

Many may ask “Why do we do these courses and host competitions?” It’s the sacrifice WE need to make to build a stronger product and a more global commUNITY. Our staff learn from the best SME’s (Subject Matter Experts) in the business. We, in turn, pass that information on to YOU, our most important asset! Competitions touch a broad commUNITY of athletes that support events like the HAMMY, fund raising efforts and strengthen ties across our small (relative to other types of fitness) population. Everything has a purpose.

From day one, we have always been committed to offering you the most complete package for your hard-earned money. We thank you for your trust in the process, where it has taken us and where we continue to go.

The “F” Word

That’s right, we said it! Well…we didn’t “say it” but we’re going to. FAILURE! There it is. Failure has so many negative connotations, bad vibes and disappointments attached to it. As a matter of fact, the “F” word has such a potent stigma; all we have to say is “fail” to loft the ultimate insult.


Why does human error take us down so many notches? Why do we feel compelled to focus on failure or worse yet, the fear of failure? There is no rational explanation for the wasted energy we expend. Avoidance or fear of failure is tantamount to letting something live “rent-free” in your head. It serves no purpose!


Realistically…failure is inevitable. Thomas Edison failed 10,000 times before he had a working version of the light bulb. Michael Jordan, arguably one of the greatest athletes in history, said “I’ve missed 9,000 shots in my career. I’ve lost almost 300 games. 26 times I’ve been trusted to take the game winning shot and missed. I’ve failed over and over and over again in my life. And that’s why I succeed.”


So what does this have to do with CrossFit Cadre? March 2016 will mark the 4th year that Cadre has been operational. We’ve slowly and organically grown into an excellent commUNITY by trial and error. We’ve tried many things in those 4 years. Not all of them were “home runs”. We’ve made poor business decisions, programing hiccoughs, moves fueled by fear, failed as parents, spouses, partners and family members. We’ve failed MUCH more than we’ve succeeded. It’s all part of the process.


More specifically, what does failure have to do with YOU? EVERYTHING! Henry Ford, one of the greatest innovators of our time, poignantly said “Failure is the opportunity to begin again more intelligently.” We’ve all stood helplessly and stared at the rings, pull up bar, rope, barbell, jump rope, etc. That sinking feeling of giving something your all and STILL failing stings a bit. It’s a constant reminder of what we haven’t accomplished. We’re human and sometimes being a mere mortal is sobering.


We’d like to challenge YOU to change your approach to failure. We want you to… embrace it. That’s right. Own it! It’s going to happen and at a high frequency. Learn form it. Let failure be your change agent.



The 2016 Reebok CrossFit Open is upon us. February 25th will be the beginning of a month long, weekly competition with… yourself. YOU will be competing with YOUR fear of failure! There is something for everyone. The number one thing holding people back from this unparalleled experience is…FEAR of failure. “I’m not ready.” “ I haven’t trained for it.” “I can’t do that!” are comments we hear from more than capable athletes. If you walk through our doors and you do the WODs we prescribe, you’re ready for The Open! If you haven’t already noticed, we’ve been doing open WODs in class for the past few weeks. 13.3 ring a bell?

So take the opportunity to “flip the script”. Stand fear on its ear. Know that you WILL fail and fail and fail again before you succeed. Get knocked down 9 times; get back up a 10. We’re prepared to embrace failure until we succeed. Are you?

Extremely IMPORTANT Step #2 of Transitioning to Mind Body!!!

Time for step #2 of our change to Mind Body! If you are a recurrent/auto-pay client we need your up-to-date billing information ASAP! We need to switch everyone over to effectively pay our bills on Nov. 1st.

“Why can’t you just transfer my billing information over from my existing Zen Planner account?” you ask. For security reasons, we only have access to the last 4 digits of your CC. We also insisted on individually entering billing info to keep it simple. Yes! We are doing a lot of leg work to re-enter all of that information but we sleep better at night knowing we’ve done everything within our power to protect the valuable information you trust us with!

So if you haven’t done it yet, bring in the CC you want to use for your billing and allow us to update it. After that we can generate a membership. Once we generate your membership we can send you a secure login to change or enter any future billing information in the comfort of your own home.

Thank you again for continuing to make Cadre the amazing community it is!

Have a wonderful day!

Change for the better!!!!

Change is coming and it’s going to be fabulous! If you haven’t heard…we’re making the move to different gym software called Mind Body. “Why are we doing this?” you ask. Well…it’s time. We’re ready to take a HUGE step towards streamlining our real-time communication, electronic waivers, WOD tracking, WOD posting, billing, class scheduling and over-all facility coordination.

As the month of October passes we are migrating all of the contact information (***NOT billing information***), current memberships and other pertinent information over to Mind Body. Our goal is to have everything up and running by the 1st of November! If you gave us a current email address when you originally signed up, you will receive an email welcoming you to Mind Body. There will be an app. link to download and a sign in. Once you receive that email you can securely update your payment info, sign the electronic waiver and even sign up for selected classes/memberships. Heck! You can even pay your bills!!!

The app will allow you to sign in to classes traditionally, scan in or even schedule personal training sessions with selected trainers. If you allow us to, we can even send you texts or push notifications of any schedule changes or announcements!

So stay tuned, be PATIENT and hit us up with any questions you may have along the way. We’re excited to make Cadre that much better!!!!!

“Gray Area”


Typically, men and women in our “Western culture” have equal disdain for signs of aging (e.g. our own mortality). In our society, youth and vitality are paramount! Billion’s of dollars are allocated for said marketing every year. “Look 20 years younger!” “Feel younger!” “Clinically proven anti-aging!” You get the point.

One universal and often dreaded sign of aging is gray hair. Dermatologists call it the “50-50-50 rule” in which 50% of the population has 50% gray hair by the age of 50. There are multiple factors that contribute to gray hair. Scientists still can’t pinpoint the exact reason or causal factors. We just know that culturally, Gray = “OLD” and “OLD” = less relevant”. As I have aged (42 and counting), I have noticed more of these colorless follicles popping up every day. These silver “soldiers” seem to have a particular mission and mind of their own. The wiry outliers can be vexing, uncontrollable, and notably defiant! It is almost as if they thumb their collective nose at me and say “HEY! Check me out! I’m here all day… errrr day!!!” People deal with this stark reality in different ways. The majority of men and women tend to “dye and deny”. If they don’t see them they don’t exist.

Recently, I was attempting to style my hair for a night out on the town. All my dark hair laid just the way I combed it. I actually felt pretty dapper! After closer inspection, one of those gray “guys” was rearing its ugly head! Regardless of what product I used to tame it, I still had a little obstinate “feeler” poking out! Without a second thought, I plucked the offending hair with tweezers. Boom! Problem solved…for now. Reality is, there is one “on deck”, right behind it.

The aforementioned and otherwise mundane experience had me thinking. “Why are we so afraid of aging?” Why do we fear indications of our own mortality? George Bernard Shaw has a famous quote…“Youth is wasted on the young.” As a “masters level” athlete I often ponder George’s sentiment. It is human nature to focus on age-limiting factors. We center on what we can’t do or what we have to do in preparation for baseline movement patterns. Typically, with age comes wisdom IF we are open to it.

With all of that said, a majority of the athletes at Cadre are in the same boat. We are more mature (in years any way) than most of the younger folks. We require more time to warm up, added stretching/mobility work and…did I happen to mention more time to warm up? Many of us don’t fit the mold of an elite athlete but we’re willing to work at it and get better every day. We may not be the first athletes done but we WILL finish! We are established in our careers, families and know what direction our lives are taking. We utilize life experiences as a compass to guide our every day decisions (scaling, days of recovery, family time, etc.)


If you ask me, all of these life experiences put us in a great position! What if we collectively “flipped the script” and looked at our chronological stage in life as an advantage? What if we likened ourselves to the “upper classmen” of life? What if we embraced that “gray area” and wore it as a badge of honor? What if we were defiant, stood out and thumbed OUR nose at the social norms? We’d be putting a new perspective on an age-old (pun intended) paradigm.

Do YOU the best way you know how and be proud of it! Don’t waste your time dwelling on the things you can’t do or should have done. Showcase the things you CAN and HAVE polished! After all, you’ve accomplished some pretty noteworthy things in life! So I challenge all of you “masters athletes” out there to embrace YOUR life experiences, use them to your advantage and most of all… BE that defiant “gray hair”!!!

More Oly Options!!!

You wanted it, you’ve been asking for it, so here it is!!! Beginning September 14th, 2015, Cadre will offer 60-minute Olympic lifting sessions 0800 & 0900 Monday-Wednesday-Friday. Each hour will focus on the Snatch and Clean & Jerk. Classes are $10.00 per session.

Coach Anthony Colarusso has coached in both public and private sector settings for a number of years. He is a Certified Strength and Conditioning Specialist through the National Strength and Conditioning Association as well as a USA Weightlifting Sports Performance Coach. Anthony earned his Bachelor of Arts in Exercise Science at Baldwin-Wallace College. Coach Colarusso has a passion for working with athletes of all ability levels looking to improve their Olympic lifting.

Coach Anthony Colarusso

Coach Anthony Colarusso


Cadre Kids is BACK!!!

Alright Parents! School is OUT and Cadre Kids is IN!!! Starting this Wednesday, June 10th at 5:30 p.m., Cadre Kids will reconvene. Keep that time open for every Wednesday after that this Summer.

Also…mark your calendars for Kids Camp July 21st through the 24th. More details are forthcoming.  So bring them in and get that pent up Summer energy out.


Making OUR Business…YOUR Business!!!

We are totally floored that CrossFit Cadre has been open for more than 3 years!!! We’ve had the distinct pleasure of making new friends, changing lifestyles for the better and watching our tight-knit community grow beyond our wildest dreams!!! When we initially opened our doors, the ethos “Where fitness is FUN, commUNITY is KEY and results HAPPEN!!!” became our “front sight focus”. We STILL value that approach to this day. In the course of growth, integrity has ALWAYS been paramount! We say what we do and do what we say!

As you know, we don’t do contracts, membership fees, additional pricing for “on ramp” training or any of the other costly extras that often go along with a CrossFit memberships. Heck! We believe in our product so much we offer the first week for FREE!!! We’re blessed to be one of the largest, cleanest and most aesthetically pleasing spaces around. We purchase and faithfully maintain ONLY the best equipment. Our staff to athlete ratio is commensurate with gauging your performance, cuing your efforts and keeping you safe. Enough about us though! Let’s talk about what this has to do with YOU the athlete.

As we continue to develop, varying, unavoidable factors such as overhead, inflation, utility and maintenance fees continue to climb. We are proud of the fact that we haven’t increased prices since our inception! Well…the time has come to tweak things slightly. Beginning June 1st, our pricing will increase $5/month across the board. Obviously we will honor the previously purchased 3/6/12 month memberships until they expire. We will also honor 3/6/12 month membership purchases prior to June 1st.

While we realize this IS a price increase, we assure you, we toiled over a multitude of alternatives. All of the aforementioned options reduced quality and we REFUSE to offer a lesser product. We inevitably concluded that a small rate increase was in order. We collectively agreed to make the change as painless and fair as possible. To put it into perspective, our highest priced unlimited membership (after tax) will average $5.50/day. Some people spend more at Starbuck’s every day!


In short, we place a tremendous amount of emphasis on value for our athletes! We understand you could very easily spend your hard-earned money elsewhere and we appreciate that. In all of this we vow to remain blindingly passionate about providing a safe, efficient and fun way to make you better than yesterday. Please feel free to direct any questions you may have to our knowledgeable staff. Thank you for continuing to entrust us with the most precious commodities: your time, health and well-being.

In strength,

Cadre Staff


Adam S. Hamilton

Adam S. Hamilton

Let’s face it; the word “Sacrifice” is ubiquitous. This daily descriptor is utilized to describe our discomforts, less than ideal circumstances or just the daily grind! We “sacrifice” for our careers. We “sacrifice” for our families and friends. We “sacrifice” our free time, to exercise. We “sacrifice” certain foods to attain physical goals. In it’s over-use, the TRUE meaning of sacrifice can become diluted and devalued along the way.

Let’s take a moment to look closer at Webster’s definition of sacrifice

noun sac·ri·fice \ˈsa-krə-ˌfīs, also -fəs orˌfīz\: destruction or surrender of something for the sake of something else.


Bottom line, TRUE sacrifice is selfless. Ideally, the person sacrificing reaps no benefit from their actions. Sacrifice is the action of knowingly and selflessly rejecting what we value the most to benefit something or someone else. “Sacrifice” does not mean the rejection of the worthless, but of what is most precious to us. Stop and think about this for a second; really let it marinate! Think of the last time you truly made a sacrifice!

Taken to another level; the most valuable asset we cling to is …our mortality. How precious is your life? What is it worth? Could you knowingly surrender this treasure to benefit someone you know? Since we’re already there, let’s ask the ultimate question. Could you willingly and without compunction, give your life for someone you will never know? That’s a tough question to answer.

We are blessed to have known someone who answered the aforementioned question many times over! His name is Adam S. Hamilton and he is one of many brave men and women who made the ULTIMATE SACRIFICE for US! Not only did Adam surrender his life, he did so with great courage and resolve! The iconic actor John Wayne said it best “Courage is being scared to death, but saddling up anyway.”


Truth be known, Adam was terrified every day during his deployment to Haji Ruf, Afghanistan! Daily battles, loss of his brothers in arms and constant danger loomed. Regardless of his fears, Adam “saddled up” and went back out into harms way time and time again; sometimes multiple missions per day. In the end, Adam knowingly did this for the soldier on the left and right of him and more importantly, for people he didn’t know! THAT is the spirit of sacrifice we revere so dearly!


Now it’s time to challenge YOU to embrace the ethos of sacrifice. Ask yourself, “…have I done everything I can to honor this cause steeped in sacrifice?” “Am I nervous about working out in front of people?” “Am I intimidated by the workout?” “What if I can’t do a lot of weight?” “I’m not ready!”


We’re here to tell you that YOU are ready! YOU are an integral part of this event! YOU are the people who Adam made the ULTIMATE SACRIFICE for! So if you can cheer, stand, walk, run or just move freely…you can contribute and be a part of The HAMMY!!!!


So come out and sacrifice a little. You’ll make a BIG difference and add so much meaning to the ULTIMATE one!