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What Safety Nick Cross brings to the Washington Commanders
The Washington Commanders have signed safety Nick Cross to a two-year, $14 million contract. Cross, a Maryland product, was a third round pick of the Colts in 2022 and spent his first four years in the NFL in Indianapolis, with over 120+ combined tackles each of the past two seasons. Cross was one of the youngest free agents on the market at just 24 years old, so he’s got plenty of room to continue to develop given there are draft prospects in this upcoming draft class that are older than him.
Cross joins Washington with a clear skillset that the Commanders can tap into. At 6-foot, 212 pounds, he’s a good athlete and is at his best down in the box. His run defense and tackling stand out immediately when watching him.
Cross is routinely quick to get to the line of scrimmage, fill in with the run game and make tackles, regardless of where he starts. Sometimes he’s up in the box, sometimes he’s back deeper, but he’s always quick to support the run defense.
While he can play from deep, and the Commanders may well want that profile of reliable run defender and tackler from deep in a two-deep safety defense, he also works just as well from in the box, even when the offense changes the picture on him.
The Athletic (paywall)
Win-now? Rebuild? What NFL teams’ initial free agency moves revealed
Neutral
These teams may have executed a solid free agency plan, but might have glaring questions at quarterback (including injuries) or feature an average to below-average/bridge quarterback. Or, they may have a great quarterback on a rookie deal — whose presence is outweighed by significant roster questions in every phase.
Washington Commanders
To me, the Commanders should have more firmly committed to the “rebuild” bucket. Their roster looked every bit its age in 2025 and GM Adam Peters’ splashier moves thus far in free agency are pretty self-aware. He’s added to the pass rush (Odafe Oweh, K’Lavon Chaisson, ILB Leo Chenal, who can blitz), defensive tackle (Tim Settle), filled a hole at tight end (Chig Okonkwo) and gave the secondary some juice (Amik Robertson, Nick Cross).
It sure looks like a rebuild in many ways, yet I couldn’t bring myself to put them there considering the potential they have with Jayden Daniels. Adding more top-tier receiving help must be next.
Most interesting move: Robertson has the potential to be a “move” player in Daronte Jones’ defense, which will draw a lot of concepts from Brian Flores’ in Minnesota.
Riggo’s Rag
Chris Paul’s decision to stay with Commanders says everything about his mindset
According to NFL insider Jordan Schultz, Paul wanted to stay in Washington to work alongside five-time Pro Bowl left tackle Laremy Tunsil, believing the Commanders can return to competitiveness in 2026 after last year’s disappointing 5-12 campaign.
For the 2022 seventh-round pick, his one-year extension continues a journey in the NFL that has been all about perseverance and survival.
For the Houston native, it continues a theme of self-investment that has followed him since his college days at Tulsa.
It’s hard to make it to the NFL from a non-power-conference school, not exactly known for a rich football history. It’s hard to stay in the league as a seventh-round pick. And it’s hard to play on a short-term contract knowing your performance will make or break the rest of your career.
That’s life. Losers run and hide from it. Winners embrace it. Paul has won every battle thus far. What’s one more?
Commanders Wire
Commanders’ free agency: 6 takeaways after first week
Attacked the EDGE position
Going into free agency, the Commanders’ weakest position was edge rusher. Not only was it weak before last season, but two of the top returning players are also coming off significant injuries. Peters is betting big on Oweh. He was a part-time player throughout his career for the Ravens, and in 2024, began taking advantage of his opportunities, setting a new career-high in sacks with 10. Sure, he had a slow start in 2025 and Baltimore traded him to Los Angeles, but he finished with a flurry, recording 7.5 sacks in 12 games and had one of the NFL’s best pressure rates.
Oweh has length, elite athleticism, and is coming off his two best seasons. The arrow appears to be pointing up. It was a risk worth taking for Peters. Additionally, Washington signed Chaisson, who is also coming off his best two seasons. After being a draft bust for the Jaguars, Chaisson got his career on track when he signed with the Raiders in 2024. He parlayed that into a one-year deal with the Patriots, where he was an integral part of New England’s AFC championship team. The Commanders signed Chaisson to a one-year deal and could try and make it a longer arrangement if he gets off to a good start. Chaisson can also play the run. And, he’s just 26, one year younger than Oweh.
Finally, the Commanders added Omenihu. Omenihu has great size and can play inside or outside. A versatile pass rusher with recent success.
The best part of these signings for Washington is that it does not have to force the pick at No. 7 overall. The Commanders do not have to draft an edge rusher now, but it is still on the table because only Oweh is signed for multiple years. A good spot to be in.
Hogs Haven
Week 2 of Free Agency: What to expect
Offensive Line Depth: Bringing back Chris Paul was tremendous. I did not expect him to return, but having 4 out of 5 our your starting O-line back is a blessing. I do expect more depth to come in mostly internal re-signing or through the draft (UDFAs too). I’m looking at Lucas Niang, and George Fant to possibly return as depth pieces.
Corner depth: Only 3 corners are roster locks so far. That’s a problem. The free agent market was bare and the top end guys are gone as well. I would like to see some movement here. Who? I’m not sure; there’s a ton of questions marks with the guys available.
WUSA9
Inside Odafe Oweh’s plan to elevate the Commanders defense
Key Takeaways: Odafe Oweh’s Arrival
- The Fit: Oweh cited his East Coast roots and family proximity as key factors in his decision to sign with Washington.
- The Tactics: The edge rusher detailed a highly analytical approach to rushing the passer, focusing on down-and-distance and situational awareness.
- The Scheme: Oweh confirmed that defensive coordinator Daronte Jones plans to let him “play fast and just play up the field.”
Before becoming the crown jewel in the Commanders’ 2026 free agency class, Oweh grew up in New Jersey, went to school at Penn State, spent his first five NFL seasons with the Baltimore Ravens, and “My sister is here, so it just made the most sense. I love the people out here,” he shared in his first meeting with local media following his arrival.
But this isn’t just a good news story. It’s a win for Washington, which is adding a pass rusher who notched 7.5 sacks in just the back half of last season after landing in a Chargers scheme that more accurately accentuated his talents.
Odafe Oweh: Recent Production
| Season | Team | Sacks | Notes |
| 2024 | Baltimore Ravens | 10.0 | Breakout double-digit campaign |
| 2025 | Los Angeles Chargers | 7.5 | Traded midseason; elite schematic fit |
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NFC East links
The Athletic (paywall)
Win-now? Rebuild? What NFL teams’ initial free agency moves revealed
Must-win; confident and playoff-likely but with stakes
These teams are very talented but have at least one major difference from a “win-now” team. They might be urgently swinging to maximize a top quarterback’s prime. Or they might have underperformed relative to expectations and must reach another stage of contention. Jobs for either coaches or front office members may be on the line.
Philadelphia Eagles
To me, the Eagles have the highest variance of any NFL team in 2026. At their best or middle-best, though, they are a playoff team and so are in this bucket. Free agency for them has thus far been headlined by GM Howie Roseman’s aggressive attempts to build a trade market for receiver A.J. Brown, who remains on their roster. And yet other moves were classic of this Eagles era: signing their own good players and keeping a roster strength intact. In this case, things kicked off with their extension of defensive lineman Jordan Davis.
Most interesting move: Signing cornerback Riq Woolen to a one-year deal worth up to $15 million. If pairing Woolen with Cooper DeJean (slot/safety) and Quinyon Mitchell (perimeter cornerback) works, this will be as dominant a secondary as there is in the NFL right now.
Neutral-positive
These teams have a good-to-great quarterback and a good roster that needs a few adjustments. Their free-agency plans — and remaining needs — make sense, although draft targets and issue areas are obvious. This is a happy and high-ceiling place for a team to spend a few years if it can. Teams in this bucket are either great quarterback play or an improved position group or two away from taking a step forward in contention and into the “must-win” or “win-now” buckets.
Dallas Cowboys
The Cowboys were a fun watch last season (largely on offense) despite their record. Higher levels of competence on defense are and must be the goal under new defensive coordinator Christian Parker, and their moves (including trading Odighizuwa to the 49ers for a third-round pick) reflect setting the table to hit the draft hard on that side of the ball. And even if they may not (or Jerry Jones may not) say it publicly, their actions show their self-awareness, as they’ve been in the mix on a few high-profile and mid-level pass rushers, including Crosby, a season after trading star outside linebacker Micah Parsons.
Most interesting move: Franchise tagging receiver George Pickens.
Rebuild
These teams either do not have a franchise quarterback, or will feature a bridge quarterback, or will draft a quarterback, or have a quarterback early in his rookie contract, but need a better roster. They may have a new head coach and/or front office. They have needs everywhere and in some cases have to use free agency to reset the floor of their roster.
New York Giants
The John Harbaugh-led Giants are probably a 12 personnel team, forecast by the signing of his former tight end in Baltimore, Isaiah Likely — who joins forces with an already talented offensive line and another tight end, Theo Johnson. They are in building mode around quarterback Jaxson Dart, whose run-pass ability combines well with a 12 personnel passing game.
Most interesting move: Signing fullback Patrick Ricard to a two-year deal also gives the Giants 21 personnel flexibility.
Bleeding Green Nation
Dallas Goedert, Eagles agree to new 1-year contract
[H]e’ll return to Philadelphia on another one-year deal — this one worth $7 million, including $4.25 million signing bonus, according to ESPN. After pushing his contract void date twice, the two sides finally came to an agreement just before the Eagles were set to take a $20 million dead cap hit.
The Eagles had three of their four tight ends heading for free agency this offseason, but will now bring back the leader of the group. They’ve also re-signed Grant Calcaterra and brought in blocking TE Johnny Mundt to fill out the room.
NFL league links
Articles
NFL.com
DL Jonathan Allen on signing with Bengals: ‘This team is going somewhere’
The two-time Pro Bowler — as all free agents will say in the sunny days of March — believes he found a winner.
“This is one of the few places I can compete for a Super Bowl and have a chance to showcase my talent,” Allen said Friday, per the team website. “When you see what they have on the offensive side of the ball, that’s a dream for a defensive lineman. I think people would be lining up to play with a guy like Joe Burrow and the offense they have. Then the young guys you have on defense and the pieces you’re adding, I really think this team is going somewhere.”
Allen’s optimism provides any detractors with some easy material regarding where exactly the “somewhere” is the Bengals are going, given Cincy just suffered its first double-digit losing season since 2020 and has watched the playoffs from home for three straight seasons.
A fixture with Washington for eight seasons and a 17-game starter for the Vikings last year, Allen has experienced only two postseason trips.
Discussion topics
From Pro Football Talk:
“Wichita Falls is the hottest place on earth,” Aikman said of the Cowboys’ training camp location at the end of his career. “Back then you did two-a-days in that kind of heat, day after day after day, two practices a day in full pads. Now the restrictions, probably for the better, players aren’t as taxed as they were.”
But Aikman added that there’s a tradeoff: Players aren’t as physically prepared at the start of the season.
“I think they only wear pads one day a week or one time a day, and they have a walk-through, and then after, I don’t know how it all reads, but it’s pretty player-friendly and favorable,” Aikman said. “And a lot of it, whenever they negotiate the CBA, the owners tend to always win on the financial side of things. And then the players say, ‘Well, all right, then we’re not gonna practice as long, or we’re not gonna practice as often.’ So, then they tend to get concessions when it comes to how much time they’re actually at facilities.
I think the only ones who don’t have a voice in those negotiations are the coaches. They kind of have to wait till the dust settles and say, ‘All right, just how often do we get them?’
But some of it is that we see too is a lot of the reasons I think that we see so many injuries, especially early in the year. A lot of soft tissue injuries, a lot of muscle pulls, and things of that nature is the players, they’re just not able to train the way that we once did, they’re not able to callous their bodies as easily. Not that they’re not training hard and all that, but it’s different training on your own as opposed to being on the football field practicing football movements.”
Summarizing ‘Feed the Cats’
The “Feed the Cats” (FTC) philosophy, created by veteran track coach and teacher Tony Holler, is a sprint-based, anti-fatigue training system designed to maximize athlete speed, power, and mental enjoyment while prioritizing recovery.
It explicitly opposes traditional “no pain, no gain” methods, arguing that traditional conditioning is counterproductive.
Here is a brief summary of the key pillars:
- Speed First: The core principle is training speed, not endurance. Speed training must be done fresh, with maximum effort and high quality, rather than endurance-based “grind” sessions.
- “Feed the Cats, Not Fatigue”: Athletes are treated like high-performance racehorses rather than workhorses. The aim is to eliminate “bad fatigue” that ruins speed development, which is often mistakenly confused with “working hard”.
- Rest and Recovery: Intense focus is placed on rest, recovery, and preventing burnout, which helps keep athletes healthy, fresh, and explosive.
- Competition and Joy: Training sessions often incorporate competition to keep practice enjoyable, aiming to make athletes feel “faster” rather than tired.
- Minimalist Approach: FTC often involves fewer, more intense sessions rather than high-volume, low-intensity training, arguing that you can train for speed in team sports (like football or soccer) without the traditional “conditioning” grind.
The phrase itself is a metaphor for prioritizing the “valuable” skills (speed, explosiveness) that need to be “fed” to grow, rather than wearing down athletes with pointless fatigue.
aBit o’Twitter
A disruptive force️ pic.twitter.com/C3njaY8Qc2
— Washington Commanders (@Commanders) March 15, 2026
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