Welcome to CrossFit Pallas

We are the premier CrossFit affiliate of Ithaca, NY with the most experienced and knowledgeable coaching staff.  Come visit us at 711 W Court St, right down the street from Ithaca Bakery on Rt. 13.

 We focus primarily on coaching and follow a protocol of: mechanics, consistency of mechanics, and then and only then increased intensity.  Proper application of mechanics will lead to a safe and effective exercise program, which is why we focus on movement so much.  Our coaching staff, community, and CrossFit programming will get you in the best shape of your life!   

If you are interested in trying us out contact us at  This email address is being protected from spambots. You need JavaScript enabled to view it. or This email address is being protected from spambots. You need JavaScript enabled to view it. .

 

 

 

 

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Workout of the Day

Thursday

Thursday 4.24
A) Warm Up B) Back Squats 5x5 at 80% mobility in between sets C) 6m amrap 10 Knee to ...

Wednesday

Wednesday 4.23
A) Warm Up B) Pull up progression Day 7   6-5-4-3-3 Strict dips in between sets - with...
http://crossfitpallas.com/media/k2/items/cache/ad50363b9b3c0e7cd5049a5778e00aff_S.jpg

Tuesday

Tuesday 4.22
A) Warm up B) Mobility  Static Stretching for the hamstrings C) Deadlifts 5x5 at 80% ...
http://crossfitpallas.com/media/k2/items/cache/668fe285e7b87ea59a0ba9aff307fa0b_S.jpg

Monday

Monday 4.21
A) Warm up B) Pull progression day 6 6-5-4-3-2 C)Kipping pull up progression D) WOD 1...
http://crossfitpallas.com/media/k2/items/cache/e4695529e9bbf8b60b6165d76397876b_S.jpg

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