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.  

 

 

 

 

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Workout of the Day

Friday

7.3 Friday
A. Dynamics B. Front Squat Review C. 17m - 3x5 Front Squat adding 5-10lbs from last week...

Thursday

7.2 Thursday
A. Dynamics B. Rope Climb Technique - 10m C. 30m running clock to complete the following...

Wednesday

7.1 Wednesday
A. Dynamics - Long warm-up for hamstrings & erectors! B. 15m - Deadlift 3x5 adding 5-...

Tuesday

6.30 Tuesday
A. Dynamics B. Push Press Coverage C. 15m - Find a 3RM Push Press D. MetCon - 4RFT: 10...

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