Kettlebells For Sale

We have kettlebells for sale in the gym! We cannot take credit cards on these. Cash or check only! Thank you!

Price list below:


Community Event – Wednesday, Oct 19th at 6:30pm


TSC Saturday, October 1


We’ll be holding another TSC this Saturday, October 1 & we’ll start promptly at 9:15 am.

Arrive ahead of time for warmup & paperwork.

Deadlift first.

Pullups second.

5-minute Snatching Last.

It’s difficult to predict how much time we’ll need for the entire TSC, but I usually plan to be there until around 11 am or noon.

Looking forward to another great event!

Follow this link for information on the challenge.

Follow this link for videos with the rules.

Tactical Strength Challenge – Fall 2016

It’s that time again… TSC time!

The Tactical Strength Challenge comes around every 6 months and I get excited every time.

This year is no exception!

We get to train for something, challenge ourselves to push past what we thought we could do, compete with ourselves and with people in StrongFirst gyms around the world.

In our little gym, we really feel like a part of a bigger community.

The TSC tests:

  • Max Strength with the Deadlift
  • Bodyweight Strength with the Pull-ups and Flexed-Arm Hang
  • Strength Endurance with 5-minutes of Snatching

There’s no better way to reach an all-around fitness goal than to train for these three events.

How do you get started?

  1. Sign up through StrongFirst here and choose Pacific Strength as your host facility.
  2. Write a training plan for yourself or get a personalized plan from us at Pacific Strength. $129 for a 5-week plan.
  3. Come to the TSC Skills Clinic Saturday, August 27th at 9am. $35 for 90-min – included with the purchase of the 5-week plan but can be purchased separately.
  4. Start Training
  5. Keep Training
  6. Show up at Pacific Strength on October 1 at 9am with your game face on!

You’ll be happy you did.

Recovery Done RIGHT!

Guest post by Melissa Mathes, RD.

Melissa is a registered dietition who is an expert in sports nutrition counseling and medical nutrition therapy. She has counseled athletes and patients with medical nutrition therapy needs for the last 15 years. We’re so glad we found her and feel really fortunate that she’s willing to share her knowledge with our community! Please enjoy her post on Recovery Done RIGHT!:

Recovery Timing:

  • With in 15 minutes of workout immediate recovery drink
  • With in the first hour of workout you need 24oz. of fluid total. This includes your recovery drink!
  • After the first 2 hours of a workout, you should consume a snack or meal (dependent on the time) that has Leucine in it. The amino acid(branched chain) responsible for building muscle tissue. Add a piece of fruit too!
    • Best sources: Cottage cheese ½ cup (low fat), Greek yogurt, milk, beef, poultry, fish, eggs. For vegetarians: 1 cup of soy beans, 1cup kidney beans, 1 cup lentils. pumpkin seeds, sunflower seeds

Recovery Drink:

  • Iced to cool down core temperature
  • 3-4:1 ratio of Carb to Protein is ideal for Kettle Bell workouts


  • Why carb? To replenish muscle carbohydrate stores so you can have energy the next day to workout again, and reduce delayed onset muscle soreness. To restore the carb stores in the liver for your wonderful brain! You need that cognitive function so you can FOCUS ON FORM! Pacific Strength’s summer theme.
  • Why protein? Delay muscle protein breakdown and begin repair and synthesis (building).
  • Carbohydrate Form:  
    • Tart Cherry Juice- contains anthocyaninn’s (phytochemicals) that help with post exercise inflammation. Also helps with sleep and BAM! Is a great carb source to fulfill the 3.5-4:1 ratio.
      • CHERIBUNDI specifically has the therapeutic amount of annthocyaninn’s in it vs. a regular tart cherry juice. You can find it at Ralph’s in by POM juice (refrigerated) and at Target in the juice aisle. OR AMAZON!
    • Protein Form:
      • Whey protein: ideally hydrolosate but whey isolate is fine too. Because it is animal derived it is more readily absorbed into our body vs. a plant derived protein with Branched Chain Amino Acids (BCAA’s).
      • Pea protein, Soy protein, Hemp protein: If you are vegan, go for it, you just need more than you would a whey protein because it isn’t as easily absorbed.
    • Recipe: For Cheribundi Juice and Whey Protein powder
      • 10 oz. tart cherry juice has 40grams Carb
      • My vanilla flavored whey protein has 6grams carb
      • 46grams Carb
      • Protein scoop= 15grams Protein
      • My ratio is 3.3-1 CLOSE ENOUGH! Although I could do 12oz. of Tart cherry juice and make it closer to 3.8: 1
      • If your protein powder doesn’t have any carbohydrate in it, and you don’t want to do 12oz., of the liquid gold (tart cherry juice) to off set the 15grams of protein for the ratio, you can add any of these options:
        • 1 small banana (5” length)
        • 1 date (large one)
        • 2 small plums or clementines
        • any other juice
        • 2 Belvita biscuits, OR 2 slice of whole grain bread OR 5 Triscuits
  • Cheribundi Rebuild 3:1 Ratio
    • It is done for you, no thinking
    • Ice it!
  • Other option:
    • Chocolate milk
      • Lowfat to fat free is best. The amount of fat in whole milk inhibits carb uptake into the muscles.
      • Casein and Whey protein is perfect. They have BCAA’s and the Casein protein works about 3 hours after you consume it, to help continue muscle protein synthesis. It is also helpful for immune function
      • Alternative milks don’t have much protein, if any. You can add your own protein in it.
    • Recipe:
      • Low fat or fat free milk 8oz.
        • Depends on brand, from 8-13grams of Protein
        • 12grams of carbohydrate (lactose)
      • Chocolate syrup (Hershey’s type)
        • 2-3 tbsp. of syrup (Super Chocolaty!)
          • = 24grams Carb
        • Ratio
          • With 2tbsp. chocolate syrup = 3-3.5:1 ratio


Be creative and come up with your own recovery drink, just make sure it is a good protein source and the grams of carb to protein = 3-4:1 !   Latte’s work too!

 MelissaPic MelissaTNC

For more information about Melissa Mathes, RD, please visit her website at

Summer Challenge 2016

Swing, Squat, & Press your way to a healthier summer!

Set a fitness goal (not a weight-centered goal) and see results faster!

Join the Swing, Squat, & Press Summer Challenge: $179

  • Initial Measurements: Weight, Circumferences, Body Fat, + Swing, Squat, & Press Evaluation (Value $50)
  • Goal Setting (Value $50)
  • FMS (Value $50)
  • Personalized 8-week Plan (Value $200)
    • You will receive a plan that you will do in class & on your own when you’re not in class. It is important that you communicate how many days you’re willing to train over the summer & that you stick to the plan as closely as possible. We can make adjustments as necessary, but communication is key!
  • Three Workshops (Value $35 each)
    • Super Abs: Saturday, June 18th at 9am
    • Press + Squat Power: Saturday, July 9th at 9am
    • Perfect Your Swing: Saturday, July 16th at 9am
  • General Nutrition Workshop with Melissa Mathes, RD (Value $35)
  • Facebook Group page to keep you on track (priceless!)
  • Weekly emails to keep you on track (priceless!)
  • Final Measurements (Value $50)

All included in the Sumer Challenge!
Just $179


Nutrition Add-On: $149
with Melissa Mathes, RD

Get an edge on the summer challenge with nutrition on your side!

This add-on is ideal if you are looking to lose weight!


  • Sign Up for the Summer Challenge & email Val at with the Subject: Nutrition Add-On. Val will email everyone who signs up with the screening form.
  • Fill out screening form and email to Melissa Mathes, RD
    • She will need to know what your goal is with this challenge; Lose weight? Gain muscle? A little of both?
    • Melissa will provide individualized meal plan for this challenge, & to do so ethically, she will need medical information (recent lab work if you have it, medications, and medical history). There will also be a HIPPA privacy form as well. None of your medical information will be disclosed to anyone without your consent.
  • Nutrition Workshops are required for the bonus program. These workshops will give you the knowledge to work your plan.
    • If you can’t make the workshops, you must schedule with Melissa at her office to go over the information.
  • You will receive weekly emails that request a weigh in. It is important that you respond to the email and let Melissa know your weight and how you are doing. This one on one communication time & if things need to be tweaked, this is where it happens. THIS IS A TEAM thing: communication is needed to make changes that will get you to your goal!
  • Along with the weekly emails you will receive weekly weight loss tips to help you through the summer challenge.

This is a brief version of what Melissa provide for her sports nutrition and medical nutrition therapy patients. The meal plans will be built upon what your nutritional and athletic goals are for this challenge, and of course consideration of your current and past health, gender and stage of life. If you are looking for something more comprehensive please visit the website to see what my visits entail and we can get you scheduled for additional nutrition counseling appointment (not part of the program).  Website: