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Home
Getting Started
The Basics
Workouts and Schedule
- Schedule
- WODS
Contact
Community
Coaches/Staff

Thursday 5.17

May 13, 2018
by Tim Paulson

10m - Dynamics

MetCon - 5 sets of 90s on/30s off:

Ski Erg Cals

-following final 30s of rest-

5 sets of 90s on/30s off:

Rowing Cals

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In the spirit of the 2019 CrossFit Open, as we celebrate our incredible community and benchmark ourselves yet again, we will be doing a giveaway during this time! The winner will be chosen at the close of the Open after 19.5, and will receive a free month of membership at CFP! Keep reading for details... Each week during the Open, an athlete may enter the giveaway by doing the following:

1) Post a photo on Instagram of you participating in the Open workout, or hanging out on Fridays during Friday Night Lights!
2) Tag the post #CFPOpen2019 and tag us @crossfitpallas
3) You may enter as many times as you like throughout the 5 weeks!
At the close of the Open, we will take the total number of posts made, and select a random number to be the winner!
Each week we will post an album of photos taken every Friday (which will include photos from classes and FNL). You can use one of these photos, or one that you take personally!
See you on the leaderboard, and on ‘the gram’!! @crossfitgames @crossfit @crossfitaffiliates
#crossfit #community #ithaca #FLX #fitness #gym #gains

Why do the Open:

Compete with your friends, both within the gym and locally, to see how you guys stack up against each other! With both RX and Scaled workouts each week, the Open is for everyone!

Athlete @midgeend knocking out some chest to bar pull ups, which we’re almost guaranteed to see in The Open!
@crossfitgames @crossfit @crossfitaffiliates
#crossfit #community #ithaca #FLX #fitness #gym #gains

Why do the Open:

Friday Night Lights!! This is one of the most fun times of the year at CFP. Plus we’ll have @luckyharebrewing for your consumption each week! Heats start at 3:30 every afternoon - come in and sign up starting at 3:30 for your heat!

Link in bio to sign up.
@crossfitgames @crossfit @crossfitaffiliates
#crossfit #community #ithaca #FLX #fitness #gym #gains

Why do The Open:

Test and retest. Setting external benchmarks is important for tracking our fitness over time! As you’ve noticed, we’ve been retesting a lot of Open workouts lately. They’re a true testament to seeing progress in your fitness journey.
Click link in bio to sign up!

Athlete JKR nailing muscles ups during 18.3 last year.

@crossfitgames @crossfit @crossfitaffiliates
#crossfit #community #ithaca #FLX #fitness #gym #gains

Meet New Member: Duncan! “I joined CrossFit Pallas to challenge the slow march of entropy. I had been through a few life changes and wanted my physical form to start reflecting that. I really appreciate the very intellectual approach they have to this typically physical discipline.” @crossfitgames @crossfit @crossfitaffiliates
#crossfit #community #ithaca #FLX #fitness #gym #gains

Congratulations to Coach Jana on winning a grant from the CrossFit Foundation which will go towards CrossFit equipment at Odessa-Montour High School (where she teaches). The district is also matching the grant, so students will benefit from over $22,000 in equipment. Next year, Jana will teach a PE elective at the school, called CrossFit Teens PE, and she’ll also work with coaches and PE teachers to help them use the equipment for programming. We are beyond proud to have you on staff- your passion for health & fitness is inspiring.
@crossfitgames @crossfit @jana.leyden @crossfitaffiliates
#crossfit #community #ithaca #FLX #fitness #gym #gains

Welcome New Member: Celia! “I started at CFP because I was tired of being intimidated by CrossFit and to be able to do a pull-up!” @crossfitgames @crossfit @crossfitaffiliates
#crossfit #community #ithaca #FLX #fitness #gym #gains

The Open is coming and we are almost guaranteed to see TTB. Struggling with toes to bar? Perfect your hollow & Superman both on and off the bar, do Pendlay Row strength work, strengthen your grip (Farmers Carry), master knees to chest...the possibilities are endless! Reach out to any coach - we’re here to help you! Athlete @h.coop73 crushing TTB during the 2018 Open!
@crossfitgames @crossfit @crossfitaffiliates
#crossfit #community #ithaca #FLX #fitness #gym #gains

Congrats to Team CFP for placing 17th out of 50 teams at the No Weak Links competition in Utica! Coach Lauree PR’d her 4rm SP, all athletes did sled pulls for the first time, and they had 2 top 10 finishes! 3/4 athletes are in the 40 years old club, too! (You can guess who isn’t!) Way to go Team CFP!
@crossfitgames @crossfit @crossfitaffiliates
#crossfit #community #ithaca #FLX #fitness #gym #gains

Meet New Member: Ross! “I’m a MBA Student, nature lover and excited to join you!” @crossfitgames @crossfit @crossfitaffiliates
#crossfit #community #ithaca #FLX #fitness #gym #gains

Don’t know what to get your partner for Valentine’s Day this year? How about covering #FestivusGames registration?! This April, we’re hosting mixed pairs. Link in bio to sign up!
@crossfitgames @crossfit @crossfitaffiliates @crossfitsyracuse @sevenvalleycrossfit @cf_of_ithaca @cfsmokeyhollow @cfdxfit @stormpeakcrossfit @crossfitscranton @mohawkvalleywellness @crossfit_chosen
#crossfit #community #ithaca #FLX #fitness #gym #gains

Congratulations to CFP athlete Brent for winning the City of Ithaca Diversity and Inclusion Award. Your hard work inside and outside of the gym is something you should be proud of!

@crossfitgames @crossfit @crossfitaffiliates @trentblack13
#crossfit #community #ithaca #FLX #fitness #gym #gains

Welcome New Member: Domenic. “I'm most excited to learn a new workout routine that I hope is effective in entirely new ways. Also would like to be apart of the community which seems like a supportive place.” @crossfitgames @crossfit @crossfitaffiliates
#crossfit #community #ithaca #FLX #fitness #gym #gains

Meet new Member Emily: “My baby is Nesta, my baby daddy is Shaun and I like ring rows.”
@crossfitgames @crossfit @crossfitaffiliates
#crossfit #community #ithaca #FLX #fitness #gym #gains

Scivation Coupon Code: TREXPAULSON20

Scivation Coupon Code: TREXPAULSON20

CrossFit Pallas

241 Cherry St. Ithaca, NY, 14850

(610) 209-6440

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