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

Wednesday

Wednesday 7.23
A) Warm up B) Sprints 4x400 meter repeats with 1:1 rest C) 8m Tabata Toes to bar sit-...
http://www.crossfitpallas.com/media/k2/items/cache/3de37b3f2de6564a2ea064ec2afe25d4_S.jpg

Tuesday

Tuesday 7.22
A) Warm Up B) Gymnastic skill work kipping  C) Power Snatch Review D) 10m AMRAP 5 pow...
http://www.crossfitpallas.com/media/k2/items/cache/4c704b823894e663c696fb5ee0a8793f_S.jpg

Monday

Monday 7.21
A) Dynamic B) Skill Session Split Jerk C) Every 90 seconds for 12m  clean pull hang c...
http://www.crossfitpallas.com/media/k2/items/cache/52847945d34c24d045f4f6bfeae5a17d_S.jpg

Saturday

Saturday 7.19
A) Warm up B) 6rds 30 air squats 19 power cleans (135/95) 7 strict pull ups run 400m ...
http://www.crossfitpallas.com/media/k2/items/cache/2c3125eb8597b442fad87e2c031423e6_S.jpg

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