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 11.27
10m – Dynamics 15m – Rope Climb Technique Work 16 Rounds (alternating stations) of 30s o...


Wednesday 11.25 - Pre Gains Day WOD
15m – Dynamics 15m – Movement Review MetCon – “Hollyman” – 30RFT: 5 WBS 20/14 to 10’/9’...


Tuesday 11.24
10m – Dynamics 15m – Handstand Walk Skill Work 6m Skill Session: -          Establish a...


Monday 11.23 - Deload Week
10m - Dynamics 20m – Snatch Technique 10m EMOM (stay at same weight): -          1 Full...

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