At CrossFit Retribution we place an enormous emphasis on nutrition. We are committed to making you a faster, stronger, healthier, more powerful version of yourself. We will provide you with all the tools you need combined with the finest coaching in an atmosphere to make this happen. What we need from you is a commitment to fuel your body to allow this to work.

Below you will find a brief overview of our nutritional recommendations. We have simplified nutrition to get you started TODAY. We have also provided links to additional information to keep you busy educating yourself on the importance of nutrition so you understand the why behind our recommendations.

We also understand that this is the most difficult step many of you will take. This is why we will help you every step of the way. Our nutrition blog will provide great recipe ideas, our members will offer advice and encouragement, we will run periodic challenges to help keep you on track, and our Facebook recipe exchange group will link you to many other members and friends of the gym who are on the same journey as you. We will do everything we can to make this easier.


What should I eat? Meat, vegetables, animal fats, and oils
What should I have occasionally? Fruit and nuts/seeds (One or two servings a day)
What should I avoid? Sugar (all forms), grains (all forms), and dairy**

What type of meat should I eat? All of it. Fish, beef, chicken, pork, deer, rabbit, seafood, turkey, and eggs to name a few. We would prefer wild or grass fed meat over store bought meet, free range Omega 3 eggs, and wild caught fish/seafood.

What about fat? Eat it. We recommend getting the majority of your fats through Coconut oil and animal fats. When cooking use exclusively animal fats such as butter, lard, and ghee or coconut oil. Olive oil is an excellent source of fats but does not tolerate heat well and should not be used for cooking.

What vegetables should I eat? All of them! Seriously, eat them. If you are looking for body composition changes limiting your intake of starchy vegetables such as potatoes, sweet potatoes, parsnips, yams, and squash should my limited.

Fruit is good for you right? Sort of. Sugar is sugar and I promise it’s not good for you. So you should limit your fruit intake to 1-2 servings a day if you are looking to lose weight. Avoid most tropical fruits and choose berries instead.

Can I eat seeds and nuts? Yes but limit them to one serving a day (1/4 cup). Many people new to this type of diet will begin snacking on nuts and seeds several times a day because they are easy and filling. Do not fall into this trap.

So what exactly can should I avoid? The below list is what we would consider the most detrimental to your health and fitness. Removing them from you diet is the single most significant thing you can do for your health. Remove them in stages if you need to but do so in this order.

1. Sugar
2. Grains
3. Vegetable oils
4. Dairy**
5. Legumes

In most situations if you have to ask whether a food is in the eat, limit, or avoid category its probably a safe bet that you should not eat it.

**Athletes in our Power Athlete Program who are looking to gain significant size and strength should consume whole milk with every meal. Once the desired strength levels and body weight are reached milk will be phased out of the diet.