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

Friday

Friday 8.29
A) Warm up B) Every 2 min for 20 mins (11 sets) 1 full clean and split jerk (start at 80...

Thursday

Thursday 8.28
A) Warm Up B) Gymnastic work -Bar hanging drills C) Conditioning  600m run 40 TTB 10...
http://crossfitpallas.com/media/k2/items/cache/f3051eb70b962b646ad926757115bce0_S.jpg

Wednesday

Wednesday 8.27
A) Warm up B) Day 2 CTB 6-5-4-4-3 C) 12m AMRAP Run 400m 30 lateral bar hops 8 front ...
http://crossfitpallas.com/media/k2/items/cache/8d20793c9524220702360040c923d064_S.jpg

Tuesday

Tuesday 8.26
A) Warm up B) Every 90 seconds for 12m 2 cleans from the floor 1 split Jerk C) 6 RFT ...
http://crossfitpallas.com/media/k2/items/cache/6964130a6e5a2ce8c5a7fab6251afd2e_S.jpg

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