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.

 

 

 

 

Media

Workout of the Day

Thursday

Thursday 10/2 WOD
Thursday 10/2 WOD   A) Warm Up   B)  Skill Day – 15 minutes Handstand Walks progressio...
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Wednesday

Wednesday 10/1 WOD
Wednesday 10/1 WOD A) Warm Up   B) Chest to Bar Pull Up Progression 8-7-6-5-4 Strict C...
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Tuesday

9/30 Tuesday WOD
9/30 Tuesday WOD   A) Warm-Up   B) 20 Minutes Establish Moderately Heavy 5 rep Back S...
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Monday

9/29 Monday WOD
9/29 WOD   A) Warm-Up   B) Snatch Technique (10 minutes)   C) 1 Rep Max Snatch (15 M...
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