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

Friday

Friday 8.1
A) Warm up B) skill work bar muscle up C) 4m EMOM 2 times through of: 1 pull up 1 ch...
http://www.crossfitpallas.com/media/k2/items/cache/a05812a6ea54f32db80b865f7cd66f25_S.jpg

Thursday

Thursday 7.31
A) Warm up B) Every 2 minutes for 14m (8 lifts) 1 full clean & split jerk +5/10lb fr...
http://www.crossfitpallas.com/media/k2/items/cache/6febd4c4384e8f172d72aaeb470b230f_S.jpg

Wednesday

Wednesday 7.30
A) Warm up B) Back Squat 4x5 @ 80% C) 12m AMRAP 20 wall ball shots (20/14) 15 TTB 10...
http://www.crossfitpallas.com/media/k2/items/cache/e88c403143ae0a81dde94b0909e552aa_S.jpg

Tuesday

Tuesday 7.29
A) Warm up B) Skill- Tall cleans C) Every 90s for 12m Hang Clean Clean from the floor ...
http://www.crossfitpallas.com/media/k2/items/cache/3cee03f16e025a4c4456f628550bf95f_S.jpg

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