Welcome to CrossFit Pallas

We are the premier CrossFit affiliate of Ithaca, NY with the some of the most experienced and knowledgeable coaching staff in all of New York State.  Come visit us at our new location at 241 Cherry St, off Cecil Malone Dr behind Wegmans.

 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.  






Workout of the Day


Friday 8.28.2015
A. Warm up B. Strength: 12m EMOM (13 sets) 1 clean + jerk Starting at 60% and increasi...


Thursday 8.27.2015
A. Warm up   B. Skill EMOM: 10m E: 10 ring dips O: 1 legless rope climb (or legged ro...


Wednesday 8.26.2015
A. Warm up B. Strength/ isometrics Isometric press to hold: 10 minutes to build to heav...


Tuesday 8.26.3015
Warm up Tabata hollow hold/ super man hold 3 minutes, alternating movements Gymnastics ...

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