Kill Cliff Now Available – $3/Each

Kill Cliff is a functional recovery drink made up of B, C, and E vitamins, electrolytes, and plant extracts including ginger root, green tea extract, and ginseng root powder as well as a unique enzyme blend. Kill Cliff aids in recovery and helps you feel awesome again through micronutrient replenishment and is best taken before, after or during a strenuous workout, or when you need to fight that not-so-awesome feeling. Kill Cliff is an alternative to other everyday beverage choices; no sugar, no artificial colors, no artificial flavors and only 15 calories! And it’s the perfect complement to macronutrient-based protein and carb recovery products. Kill Cliff also tastes AWESOME and just to be clear, it is NOT an energy drink.

Available at the Box $3 each.

80% of the time, it works…. Every time

Following a strict diet will lead to increased energy and decreased body fat, among other benefits. These are benefits that you should start to see and feel within the first 2 weeks of changing your diet. The Paleo diet, like any diet, is definitely a challenge to follow, but so is every WOD. Think of how hard we push ourselves in the gym and how great we feel when we’ve completed a workout. Those days that we don’t make it to the gym we may feel a little down and out of it. Think about your diet the same way you do your workouts. If you miss a workout you may feel guilty, if you eat bad foods you will feel the same. The saying “you can’t out train a bad diet”, is 100% accurate.

After following the Paleo Diet for 30 days, we should all feel a lot better than you did when we were surviving on deli meats and protein bars. Our performance in the gym increased along with our energy levels throughout the day. It should now be clear how important our diet is, especially when it is going hand in hand with a well rounded exercise routine. We just cleansed our bodies from all unnatural chemicals and processed foods. Now that the challenge has ended we will no longer have restrictions on our diets, and this is where the REAL challenge starts.

Moving forward we need to keep in mind what we just went through. We dedicated anentire month to eating clean, this is now our lifestyle. Of course we can now indulge in some of the foods we were craving, and that is fine, go for it. But do this in moderation. We can start to add in some more grains and wheat products into our diet but don’t go overboard; now that your body is clean of all the toxins, it could react to and overdose of these unwanted chemicals. After that first slice of pizza or plate of pasta your body will be sure to tell you it has had enough. A few cheat meals are okay but we want to stay at least 80% Paleo, and don’t fill the extra 20% with ice cream and ring dings.


So how are you supposed to eat ? Here are some tips to continue moving you on the right path.

  • Continue eating the same, but feel free to add in some non-paleo foods. (Brown Rice, Wheat Bread, Wraps).
  •  1-3 cheat meals a week is acceptable, if exercise is programmed in regularly.
  • Portion control is very important.
  • Don’t let your eyes eat more than your stomach can handle.


After eating your first bowl of ice cream or slice of pizza you will NOT feel too good and you will remember that feeling and no longer want that. Here and there it is definitely okay to go for something you are craving for, but do NOT make it an everyday thing. You all did an amazing job during the past 30 days, take what you learned and keep it with you moving forward.





Paleo Diet Flowchart

80% of the time,  it works…. every time!

Reminder :  Re-Test will be Saturday 7/12 @ 9AM.   

June Personal Records

  • Oren – Push Jerk 215#
  • Gabi – Front Squat 180#
  • Angela – Clean & Jerk 165# Deadlift 265#
  • Dave – Front Squat 225#
  • Francine – Front Squat 90# 3RM, Sumo Deadlift 145#
  • Deena – Front Squat 105 # 3RM
  • JP – Split Jerk 280#
  • Anthony – 3 Muscle Ups
  • Frank the Tank – Snatch 175# Clean & Jerk 255# Power Clean 285#
  • Jake – Power Snatch 165# Sumo Deadlift 305# 2RM
  • Paul – Hang Clean 225# 2RM Power Clean 215#
  • Melissa C. – Hang Clean 115#
  • Jason – Hang Clean 195# Front Squat 195# 3RM, Power Clean 190#
  • Sarah – Deadlift 160#
  • Fr. Theo – Deadlift 445#


Paleo Meals – Order 7/05

  • Chicken Burgers w/ Sweet Potato & Broccoli
  • Sirloin Meatballs w/ Sweet Potato Mash & Broccoli
  • Turkey Breast w/ Cabbage Bacon and Onion & Roasted Mushrooms
  • Prime Hamburger w/ Sweet Potato Fries & Cole Slaw
  • Salmon w/ Spaghetti Squash & Spinach

Orders Must be in & Paid by Saturday 1pm.

Upcoming Events

July 4th – Group Classes 9am, 10am , 11am, 12pm.

July 9th – Wednesday, END of Paleo Challenge

July 12th – July 13th – 9am Group Classes Begin

Saturday (7/12)

  • 9am – Paleo Challenge Re-Test
  • 10am – 11am Group Class
  • 12pm Free Trial Class
  • There will be No Open Gym.

Sunday (7/13)

  • 9am , 10am, 11am Group Classes

Since we have all suffered from muscle tightness, inflexibility, soreness, etc.  We will have a visit from Joseph Bianculli, from Five Phases Acupuncture.  Licensed Acupuncturist and Practitioner of East Asian Medicine.  He will be offering his time to give anyone who is interested in “bodywork” (stretching, mobility).    He will be here Saturday between 9:30-11am.  Below is a message from Joe.

I would like to take the opportunity at this event to give to the fitness community a chance to experience a little piece of the medicine that has, for me, been life changing. I hope at the least you will walk away with a little more knowledge by which to make better choices for taking care of yourself.

lYou will experience the Chinese form of bodywork known as Zheng Gu TuiNa or literally ‘correct bone push grasp’. This is a form of physical manipulation that involves all the hard and soft tissue of the body or rather, the bones, joints, muscles, fascia and skin. Some techniques will appear universal amongst other forms of bodywork and some will be exclusive to the Chinese methods. These techniques will involve moderate to deep stimulation, both on broad and specific areas of the body with the intention of helping muscle recovery, stretching and increasing range of movement of joints, and possibly releasing trigger points and spasms.

You will also have a chance to check out some herbal methods used to treat skeletal muscular issues. These can be either cooling or warming in nature and usually have strong blood and qi moving properties. I will have a very small sampling of the myriad of patches, soaks, plasters and liniments that exist in the pharmacopeia of East Asian Medicine.

Paleo Meals – Saturday 6/28 Order

Orders Must be in and PAID by Saturday (6/28).   Cash ONLY!


  • Bacon Wrapped Filet Mignon w/ Cauliflower Mash & Spinach
  • Chicken Meatballs w/ Roasted Mushrooms & Cabbage Bacon Onion
  • Salmon w/ Spaghetti Squash & Spinach
  • Chicken Salad w/ Cole Slaw & Sweet Potato Fries
  • Chicken Burger w/ Sweet Potato & Broccoli

Please pick up your orders Monday Evening.  Due to limited fridge space.

Paleo Meals – Saturday 6/22 Order

Orders Must be in and PAID by Saturday (6/22).   Cash ONLY!

Order will arrive Monday afternoon.

  • Chicken Burger w/ Sweet Potato & Broccoli
  • Turkey w/ Cabbage Bacon and Onion & Roasted Mushrooms
  • Herb Crusted Cod w/Spinach & Cauliflower Mash
  • Chicken Meatballs w/ Broccoli & Sweet Potato Mash
  • Chicken Salad w/ Cole Slaw & Kale

Please pick up your orders Monday Evening.  Due to limited fridge space.

This Week Paleo Menu

Make sure to submit your orders for Paleo Meals by tomorrow (Tuesday 9am)

To make things easy. This week we have set FORE different plates to choose from.

1. Chicken Burgers w/ Sweet Potato & Broccoli
2. Bacon Wrapped Chicken Meatloaf w/ Cauliflower Mash & Broccoli
3. Grilled Salmon w/ Spaghetti Squash & Spinach
4. Turkey Breast w/ Sweet Potato & Spaghetti Squash.



Payment MUST be in by Tomorrow evening Latest.


Prime Paleo

We will be putting together weekly orders for Prime Paleo Meals.

Orders Must be picked up the day of delivery.  Due to the limited fridge space at the gym.


Orders MUST be in & paid in full by Tuesday 9am. Delivery should arrive Wed or Thurs at 5pm.


Orders MUST be in by Friday, orders will be  ready for delivery every MONDAY.

All meals will be $12/each

Meals include 1 Protein and 2 Sides + Delivery Fee to Gym

If you would like Delivery to your house there will be an additional $10 Charge.

Here is a Sample Menu.  Some items change Day to Day


May Personal Records

  • Paul H. Bench Press 275# 1RM, Deadlift 305# 3RM, Push Press 180# 3RM
  • Dave – Power Clean 195# 1RM, Deadlift 315# 1RM, Back Squat 225# 5RM
  • Jason – Power Clean 185# 2RM, 21 Unbroken Pull Ups, Deadlift 345# 1RM, Push Jerk 180# 3RM
  • Frank the Tank – Bench Press 375# 1RM
  • Ben – Power Snatch 185# 1RM, Power Clean 230# 1RM
  • Rob – Deadlift 335# 1RM
  • Quinn – Deadlift 230# 3RM, Back Squat 145# 1RM, Squat Clean 115# 1RM
  • Frankie – Power Snatch 140# 1RM, 2 Consecutive Bar MU
  • Jake – Back Squat 255# 3RM, Deadlift 355# 1RM
  • John T. – 4 Classes in 1 Week!!
  • Paul – Deadlift 355# 1RM
  • Deb – Power Clean 120# 1RM
  • Jack – Deaedlift 255# 1RM
  • T.J – OHS 95# 3RM
  • Terrell – Deadlift 500# 1RM




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