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A Place of Positivity, Growth, Learning...and Fitness

You walk into a room, and are greeted by a smiling coach. You see a group of friendly faces, some who were strangers turned close friends, as everyone excitedly waits around for class to start. For the next 60 minutes, you are led step by step by an experienced coach - through a dynamic warmup, through skill prep for the day, and guided through a workout; and the entire time, the coach is watching, ensuring you stay safe while you push yourself...as hard as you want. The workout ends, and you’re flooded with a feeling of accomplishment and confidence as you, yet again, prove to yourself you are capable of more than you thought you were. High fives and fist bumps are exchanged, and then you stretch for a couple minutes - because recovery is just as big of a piece of the fitness puzzle as working out hard.

Sounds great, right?

This is our goal, our sole mission, at CrossFit Pallas every single day. To provide people an environment in which to exercise where they feel encouraged, safe, and welcomed.

Since 2012, we have built our gym on the tenets of coaching and community. We take great pride in our coaching staff - extensively training them to ensure they are some of the best teachers of fitness in the industry. Only hiring on individuals who have a deep passion for helping others grow, both mentally and physically, on a daily basis. These instructors are at the base of our ever growing community of over 200 athletes from all walks of life. Teachers, mothers, EMTs, law enforcement, small business owners, wellness practitioners - the list of those who have fallen in love with CrossFit goes on.

The principles of CrossFit are simple - Constantly Varied, Functional Movements, performed at (relatively) High Intensity; but what does this mean?

Constantly varied means that we are trying to create well rounded human beings. We don’t just lift weights, or do cardio, or perform push-ups; we try and do it all, in as many combinations as possible, intelligently programmed by owner Tim Paulson to ensure minimal risk of injury and maximal improvements. To quote CrossFit CEO Greg Glassman, “the magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”

Functional movements means that we target movement patterns that will improve your ability to perform daily tasks. We help teach our athletes pick up heavy objects, so they can carry all the grocery bags into the house in one trip, or shovel the driveway without back pain. We teach our athletes to squat, so that they can continue to get up off the couch as they age. We teach our athletes to run, and improve cardiovascularly, so they can keep up with their kids, or perform their physically intensive job more comfortably.

*Relatively* High Intensity - it’s scientifically proven that intensity, and interval training, is the most successful route to improvements in capacity and fitness. The key, and something we emphasize every day at CrossFit Pallas through scaling, is that intensity is relative to every individual - and changes over time. When you first walk through the doors of CFP, you will operate at a lower intensity as you learn the basics of the movements, and become confident performing them under the watchful eye of our coaching staff. As your mastery of the mechanics grows, and becomes more consistent, an athlete’s level of exertion can increase over time - safely. This is the beauty of what makes CrossFit a life-long fitness program; your intensity can change, day to day, year to year, as your capacity and fitness adapts.

This is the way we operate our gym - put simply - Mechanics, Consistency, and then Intensity. This is how we differentiate ourselves from other fitness programs and facilities, and how we build life long health and wellness for our athletes.

CrossFit, at CrossFit Pallas, is a movement that is about physical and mental empowerment through constantly pushing your boundaries, realizing you are capable of more than you ever thought, in a community focused environment where positivity and camaraderie come first and foremost.

This is CrossFit Pallas, and we are CFP. Forget what you thought you knew about CrossFit, and fitness - and join us for one of our Bring a Friend days, held on the first Wednesday of every month.


Tim Paulson

Co-Owner CrossFit Pallas

CF L-2 Coach



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