October Newsletter



First off, we hope everyone has enjoyed their summer! We have had an amazing start to 2018 and that is all because of you. With your help, 2019 will be even better. It has been our honor to be a part of your fitness journey and we look forward to continuing along that lifelong path.  This is going to be the first edition of our Cadre Newsletter. We intend to highlight the achievements of our community and keep you posted on exciting things to come.

 Athlete Spotlight


The Athlete Spotlight is a new initiative for CrossFit Cadre to share the stories of all athletes and staff. Each month we will bring to you insight into the amazing people that make up our community.



The one and only Jeb Mandeville! Jeb is a dedicated 5am athlete which says a lot. There is something truly special about someone that gets up at “four something” to work out. He did admit that he enjoys coach Ian’s jokes so that may explain some things as well. Glutton for punishment perhaps?

 A Look Back

 Weightlifting Seminar August 18-19


Over the weekend of August 18th and 19th the CrossFit Weightlifting Seminar Staff brought their subject matter expertise to Hudson. Always hungry for more knowledge, our very own Coaches JonMichael and Robby got after it with several coaches from across the state. Fundamentals were honed and PRs were broken! There is something to be said about coaches taking a step back to learn and receive criticism. There lies the path of excellence.


Crucible 2018


The second annual Cadre Crucible was something we are extremely proud of. From start to finish the competition was fierce. Smoothly transitioning from heat to heat and WOD to WOD, constant changes to the leader board kept everyone on their toes. Nothing was held back leading into the 4th and final WOD. Coach JonMichael devised an ingenious combination of running, weightlifting, gymnastics and odd-implements that can only be categorized as “pain cave”. The bar was set very high this year and we are looking forward to rising up to the challenge next year. Thank you to everyone who competed, staffed and spectated the event!

 Coming Up!



·        13th Halloween Party/ Potluck 7pm

Halloween Party.jpg

o   Dress up and bring some friends!

·        22nd Team C2 Challenge

o   Deadline for sign up is the 17th. Blind drafted teams will be announced the 19th. As a team, accumulate Calories on the C2 Ergs until 5pm on Thanksgiving.

·        27th Kid’s Halloween WOD 8:30am

o   Ages 5-12 ($10 each)

·        29th-3rd Spirit Week

o   Monday: Sport Team Swag

o   Tuesday: Tie Dye Mania

o   Wednesday: Halloween Havoc

o   Thursday: Crazy Socks

o   Friday: ‘Murica!!!

o   Saturday: Partner Spirit



·        12th Veteran’s Day (Normal Hours)

·        22nd Thanksgiving (8:30/9:30 only)

·        30th CrossFit Rowing Seminar at The Huntington Convention Center of Cleveland. (Rogue Winter Classic in association With CrossFit)


·        30th Ragnar 4K Relay 5:00 – 9:00 p.m. at The Huntington Convention Center of Cleveland. (Rogue Winter Classic in association With CrossFit)


·        1st- 2nd Rogue Winter Classic in association with CrossFit at the Cleveland Convention Center

·        24th  Christmas Eve (8:30/9:30 only)

·        25th Christmas Day (Closed)

·        31st New Year’s Eve (8:30/9:30 only)



*Keep an eye on our TV and Social Media accounts for the most current information on events.



As always, thank you! Without all of you, Cadre would not exist. We look forward to providing you the best hour of your day- everyday!

Ian MurrayComment
Know our "WHY"!!!

For those of you that want to know the "WHY" of our programming at Crossfit Cadre...take 36 minutes of your time to listen to this podcast!


It's the FOUNDATION of our approach. QUALITY over quantity. More isn't better....BETTER is better.

If you are "cherry picking" workouts take note:

1) Growth doesn't happen in the comfort zone.

2)The "Cross" portion of CrossFit should be "Across". "Constantly varied functional movements executed at high intensity across broad time and modal domains”

Hence, a 5 minute WOD and a 35minute chipper are equally valuable!

3) "Scaling isn't failing!"

4) Follow the programming, do the work and results WILL follow!!!

What's in a Number!?!?

What’s in a number?


What’s in a number you ask? A LOT if you’re paying attention to details. The number you need to reach your closest loved one, the tally of repetitions you managed to “squeak out” with that last round of work, the percentage of your one repetition maximum or the sequence of commas in your bank account. All of these indices have different meanings yet all are derivatives of numbers.


Those of you who have been on this CrossFit/Fitness journey with us for a while understand the importance and benefit of self-evaluation, openness to constructive criticism and willingness to put in the work to correct those deficiencies. Excellence is often an elusive target that takes total focus and concentration to hit consistently. A number of moving parts can add to the difficulty of aligning these integral pieces. Growth as an athlete, continues to occur IF you prescribe to the belief that excellence is NOT achieved, it is MAINTAINED. As Coach Greg Glassman, the founder and continued champion of CrossFit once said…” We fail at the margins of our own experience.”


In the same vein of self-improvement, we as a CrossFit/Fitness facility and commUNITY need to constantly evaluate and re-evaluate OUR performance. We need to fail at the margins of OUR experience. All of this introspection is pivotal when we ask…“are we providing the absolute best for the athletes that trust us with their fitness and wellness?” How do we continue to challenge and keep you engaged? What changes do we need to make in our operations to assure that you are receiving the best value for your hard-earned money?


Those of you paying attention may have noticed a survey we sent out a few weeks ago. The number of questions we asked you to answer was 10. Not too long but long but long enough to get the broad strokes and over-all feel of where we need to look for improvement. As a facility, constant self-scrutiny affords us the opportunity to change tact when needed and actively challenge you to reach/exceed your fitness goals.


As we gauge your responses, Cadre continues to focus on OUR metrics as a commUNITY. We’re excited to see 92 responses to the 256 surveys we sent out. That’s more than 35% of you who cared enough to give us your candid feedback!

Survey times averaged 5 minutes but some took upwards of 23. THAT’S meaningful!


As you can guess, answers and impressions were all along the spectrum. We enjoyed the overwhelming number of positive responses. Who doesn’t like to hear great things about themselves?  As odd as it may seem, those WERE NOT the reasons we “put ourselves out there”. We actually sought out the critical comments, the “goats”, areas we need to improve in.


So far, a multitude of people are challenged by the programming and a few are confused with our purpose in what we program. Many of you enjoy the coaching and some need more in depth, cues and focus on your technique. Some want more nutritional challenges and awareness. Some feel the need (as do we) for more instructional courses like the rowing course we offered January 6th or a Double Under or Gymnastics refresher (forthcoming). Others want more equipment, more focus on Master’s athletes’ needs (I’m biased there) and some would like more opportunities to gather and interact as a commUNITY OUTSIDE of the classes we do at Cadre. These are but a few examples of the valuable insights we gleaned from your thoughtful responses.  


Suffice it to say, we solely exist to serve YOU. We solely exist BECAUSE of YOU. Knowing this, we can say that we have taken these variances and areas for improvement to heart. We’ll do our best to make the proper adjustments and continue to stay hungry for excellence.


Over the years, we have poured blood, sweat and tears (I’m a softie) into Cadre and more importantly our dynamic commUNITY. We strive to offer EVERY Cadre athlete the excellence and outcomes that YOU pay your hard-earned money for. In the spirit of OUR self- improvement, we are happy to take critiques and cues from YOU!


I have always prescribed to transparency and an “open door” policy. Sometimes conversations about areas of improvement can be awkward. Believe me, coaching, pointing out faults and cuing athletes can feel the same. The most important part of growing is being open to input…positive and MOST importantly, negative.


The beauty of the survey you took was that all responses were anonymous! You spoke your mind and that’s outstanding! Now…I would like to offer you a chance to take it one step further and talk to me privately. I am expecting and would appreciate CRITICAL feedback specific to your experience and needs as a Cadre athlete. THESE are the “numbers” I need to hear from to be able to make this everything you need. I have added some “scaling for comfort” options for those of you who have an aversion to randomly striking up a conversation the next time you see me:)


Email: jason@crossfitcadre.com


Mobile: 216-224-4440 text or call (old school).


For those of you who don’t know me well, I’m laid back, easy-going and I am ASKING for your help. God gave me 2 ears and one mouth for a reason. I WILL make time for you! Please help us with our pursuit to be YOUR number one spot to reach and exceed YOUR fitness goals!

Feeding You a Line...

Good day fellow athletes! Many of you follow our WOD postings on 3rd party apps. like SugarWod etc... In doing so, said app. requires an"RSS Feed" to plug in so that you can. For those of you requiring this information, ours is http://www.crossfitcadre.com/wod?format=rss Simply copy the aforementioned link and paste it in settings where your app. asks for your RSS Feed.

So whether you want to know the latest and greatest "stimulus" we've set up for you or past WOD situtations...this handy little line of info will help you with that in real time. 

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.

Announcements, BlogJasonComment
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?

Help us out!!!

Keeping it short and sweet! For those of you that have NOT seen Joe to update your Credit Card information...please do so immediately. Our successful transition to our new software hinges on it!!!!

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"

images 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



The staff at Cadre would like to THANK YOU for the POSITIVE commUNITY you have forged over these past 3.5 years! We are proud of the fact that YOU make the commitment to walk through those doors, put forth the effort and in turn, experience tangible results!Through our growth and progression we have experienced ups and downs. Good days and bad. Great ideas and a few that needed or still require some fine-tuning. We’ll be the first to admit that we don’t have ALL the answers. We will also tell you that we’re relentlessly committed to finding them. One unique property of CrossFit is NO TWO FACILITIES ARE THE SAME! For example, we are steeped in CrossFit methodology yet we advocate other forms of fitness (i.e. Band-It, Fit4Me, Met-Con Monday). We take pride in our own unique identifier: our “fingerprint” if you will.

Good, bad or indifferent, each “Box” has it’s own ethos, atmosphere and leadership style. In these 3.5 years we’ve observed two camps: 1) Positive 2) Negative

Not to get all “Confucius” on you but embodying one means understanding the other. Let’s take a look-see. Learner's definition of NEGATIVITY negativity /ˌnɛgəˈtɪvəti/ noun : an attitude in which someone considers only the bad qualities of someone or something


Unfortunately, there are those few within the global CrossFit community that continually have to tell you “how much they know”, what everyone else is “doing wrong” and how “superior” they are. These unfortunate souls are missing the BIG picture and thus the unique qualities that EVERY CrossFit has to offer! Witnessing this unproductive behavior affords us the perspective to TRULY appreciate how blessed we are at Cadre!

A brief review Cadre’s Cardinal rules tells us: 1) You're and adult (although some of us may be stuck in 6th grade humor…ahem!) 2) Smile and have fun! 3) NO DRAMA! We’ve found the aforementioned 3 rules to be pretty simple and effective. This framework is the "compass" that allows us to keep a bearing on our unique and POSITIVE “fingerprint”.

In short, we just wanted to take a moment to recognize ALL of you for your positive outlook, undying support and willingness espouse acceptance! We’re proud of our fingerprint! Lets start leaving them EVERYWHERE!!!!

Ballin OUT!!!!!!

Warm up: GW#1 Skill/Strength:

Strict Press 5x5 @70-75% of 1 RM 5x6 Ring Rows WOD:


Wall Balls 20/14 *Unbroken* You can rest between sets. If you are struggling to hit the target, maintain proper form below parallel or go unbroken, lower the weight of Med Ball. Each time you stop or drop the ball you have to restart the set you were working on.

Post Workout: Row 1K cool down

Get some!!!!!!!

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 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 or -ˌfīz\: 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!



3 Ways to BE MORE AWESOME!!!!

As human nature would have it, we often find ourselves looking  back on some of life's events, actions, inactions and overall outcomes with regret. We grimace at the unpleasant thoughts, scoff, kick the ground or mutter an expletive of choice. The frustration of our shortcomings can get the better of us long after the actual insult has occurred. Reflection finds us wondering  "How could I have done that better?"... "Where could I improve?""How do I make sure that this NEVER happens again!?" Unfortunately, we can't go back and correct the painful misstep that we continue to replay in the "theater of our mind". That ship has sailed and so has any hope of changing that outcome…or has it? Is there something that we can do to lessen our chances of making the same mistake twice? We are here to say "YES!!!!"

At Cadre, we prescribe to Albert Einstein's famous definition of Insanity: "doing the same thing over and over again and expecting different results." Are you unconsciously doing this? Could your lack of attention to detail "hamstring" your most valiant efforts for success? Are you reevaluating your approach to see if modifications might correct your errant ways?

Don't fret too long! We pride ourselves in helping you navigate through some of life's annoying pitfalls:) We take great satisfaction in reinforcing good behavior patterns within our wheelhouse. As you already know, commUNITY, FUNctional fitness, and strength are well within our OUR skill set. With all that said….here are 3 opportunities to improve in each of these areas. 

1st chance to be more awesome:

As you know, the 2015 Reebok CrossFit Open is Upon us! We are 3 weeks into the 5 week ordeal and who knows what they'll come up with next!? Every Thursday night at 8:00 EST is the BIG workout announcement and subsequent exhibition "throw down" between two elite athletes. Last week featured our very own Julie Foucher (2014's 3rd fittest woman in the WORLD ) and she killed it by a large margin!!! The 4th workout will be announced Thursday, March 19th at 8:00. We are hosting an announcement party at Cadre with Paleo-to-Me, YOU and whomever else you'd like to bring! This is an opportunity to get some "community reps" in. We can't think of a better way to meet some athletes from other classes, have fun and possibly hit the workout that night should you choose to!?!?!?

2nd chance to be more awesome:

This SaturdayMarch 21st from 12:00 - 2:00Nick Sanders PT, DPT, CSCS, CIDN is hosting a FREE movement screening seminar that includes a Selective Functional Movement Assessment and reinforcement of proper movement for CrossFit and other forms of functional fitness. Again…this seminar is "FREE99"!!!! Nada! Zilch! It's literally squat! Ohhhhhhhh! Sorry about that one..too easy! Please email Nicholas@rehabilitex.com with an RSVP if you are going to take advantage of this opportunity. We guarantee that you'll walk away from this a better athlete! Nick will also be sticking around afterward to do additional evaluation, manipulation and dry needling as a fee based service, should you choose to take advantage of that.


3rd chance to be more awesome:

Sunday, March 29th we are hosting a Freak Athlete Weight Lifting Seminar at Cadre from 10:00 to 2:00. This awesome event is hosted by Ohio record holder and national qualifier Lauren Rutan and 2-time Arnold Champ and Pennsylvania record holder Kevin Cornell. Cadre athletes receive a discounted rate of $50 (includes t-shirt). Please email jason@crossfitcadre.com if you are interested in taking advantage of this opportunity. Get some hands on with high-caliber athletes!

So take your pick... OR...be and over-achiever and do all 3! Any way you cut it, you have opportunities to BE MORE AWESOME!!!! Nuff said;)