The Pennant CrossFit Nutrition Program is intended to educate, provide accountability, and produce sustainable, long-term results.

Nutrition is the base of our “fitness pyramid”, making it the foundation upon which the other aspects stand. For many of us it’s also a major source of confusion. It’s easy to prescribe Paleo for quality and Zone for quantity, slap a 30-day timeline on it for willpower purposes and call it a day. But we all know that a nutrition plan requiring willpower is a recipe for disaster, and a few 30-day challenges sprinkled within a nutritional free-for-all will crumble our pyramids.

We all lead different lifestyles, have different goals, preferences, and intolerances, and nutrition is far more nuanced than the general approaches allow for. Our diets need to be as unique as we are and they need to afford us flexibility, adaptability, sustainability, and the results we want. The Pennant CrossFit nutrition program will address all of these aspects.

Mallory Frye

Mallory Frye

Nutrition Coach

Contact: Mallory@pennantcrossfit.com

Nicole Torres

Nicole Torres

Nutrition Coach

Contact: Nicole@pennantcrossfit.com

ONE-TIME MACRO SET

Pennant CrossFit Member Pricing: $75


  • Comes with an In-Body scan
  • Comes with rest day macros & workout day macros
  • One time meeting to discuss macros & strategy on how to approach reaching your macros each day
  • No minimum commitment required
  • Designed for the athlete who is familiar with macros and does not need check-ins or coaching

12-WEEK MACRO COACHING

Pennant CrossFit Member Pricing: $225
Non-Member Pricing: $350


  • Comes with an In-Body scan upon the start of your 3-month program and another scan at the end of your program
  • Comes with rest day macros & workout day macros
  • Initial meeting to discuss macros & strategy on how to approach reaching your macros each day
  • Weigh-ins twice a week with template changes when necessary based on these weigh ins
  • Unlimited email access to coach during 3-month phase
  • Required 3-month commitment required
  • Designed for the athlete who is familiar with macros but needs accountability
  • Adjusts are made to your macro numbers if weight loss stalls
  • Comes with maintenance macros to end your weight loss phase and guidance on how to maintain your new weight

12-WEEK MEAL TEMPLATE COACHING

Pennant CrossFit Member Pricing: $300
Non-Member Pricing: $450


  • Comes with an In-Body scan upon the start of your 3-month program and another scan at the end of your program
  • Comes with non-training day and training day meal templates complete with macro nutrient timing built into each template
  • Tells you exactly when you eat, how much of each macro to eat, and what types of foods you should be eating (specific lists of food to eat)
  • Based entirely around your workout schedule, workout volume, and your wake-up/bedtimes each day
  • Weigh-ins twice a week with template changes when necessary based on these weigh ins
  • Unlimited email access to coach during 3-month phase
  • 3-month commitment required
  • Comes with maintenance template to end your weight loss phase and guidance on how to maintain your new weight

12-WEEK MEAL-SPECIFIC TEMPLATE COACHING

Pennant CrossFit Member Pricing: $400
Non-Member Pricing: $575


  • Our most custom, in-depth nutrition plan option
  • Comes with an In-Body scan upon the start of your 3-month program and another scan at the end of your program
  • Comes with non-training day and training day meal templates complete with macro nutrient timing built into each template
  • Tells you exactly what to eat and how much of each food to eat based entirely around your food preferences (no plugging in of foods required- the work is done for you!)
  • Based entirely around your workout schedule, workout volume, and your wake-up/bedtimes each day
  • Weigh-ins twice a week with template changes when necessary based on these weigh ins
  • Unlimited email access to coach during 3-month phase
  • 3-month commitment required
  • Comes with maintenance template to end your weight loss phase and guidance on how to maintain your new weight

ONE TIME NUTRITION CONSULT

Cost: $45/half-hour | $75/hour