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 7.10
A) Warm up B) 10m skill work power jerk C) 10m EMOM @80%  1 hang clean + power jerk D)...
http://www.crossfitpallas.com/media/k2/items/cache/bf26253d7b8f171dddb155f84ce1d562_S.jpg

Wednesday

Wednesday 7.9
A) Warm up B) Skill work double unders C) 14m AMRAP 40 double unders 20 burpees 200'...
http://www.crossfitpallas.com/media/k2/items/cache/1371abab3c4aabc3692f4afcfda574f7_S.jpg

Tuesday

Tuesday 7.8
A) Dynamic Warm up B) Muscle up skills work Outlaw muscle up progression. C) EMOM Musc...
http://www.crossfitpallas.com/media/k2/items/cache/98cd27a9ec6668fd255be4380c71b8bd_S.jpg

Monday

Monday 7.7
A. Dynamics B. Skill - Clean Pull Under C. Every 90s for 9m (7 sets) @ 70% D. 7m amrap:...
http://www.crossfitpallas.com/media/k2/items/cache/ead47d36e50510c345eb86a3568f763f_S.jpg

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