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

Saturday

Saturday 4.19
4RFT 5 deadlifts at 75% 10 sit ups 15 box jumps  ...

Friday

Friday 4.18
A) Warm up  B) Snatch review  C) FT 100 wallballs 75 pull ups 50 KBS 25 power snatch...
http://crossfitpallas.com/media/k2/items/cache/0776cd174c6a8feb115a5ad1770aa06a_S.jpg

Thursday

Thursday 4.17
A) Warm up B) Pull up progression 5-5-4-3-2 C) Team WOD In teams of 3 for 9 min rotati...
http://crossfitpallas.com/media/k2/items/cache/3c484c65a2d021a349aae5bdf03a26b7_S.jpg

Wednesday

Wednesday 4.16
A) Warm up B) Back Squat 4x5 at 75% C) FT: 3 rounds 400m run 10 front rack lunges...
http://crossfitpallas.com/media/k2/items/cache/f14a855e71266fce000280ce97ff2b84_S.jpg

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