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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

Home
Getting Started
Contact
WODS/Schedule
- WODS
- Schedule
Community
Coaches/Staff

Please welcome New Member: Margaret! “Today (Friday) was awesome as well! I’m most excited to:
-feel balanced, strong and comfortable in my body
-to make this a habit I keep long-term
-to finish strong and not quit any given workout
Thank you for all your help getting me started and being so supportive!” @crossfitgames @crossfit @crossfitaffiliates
#crossfit #community #ithaca #FLX #fitness #gym #gains

Thank you, @ginagiam for sharing this incredible glimpse into your journey as a strong, and empowered woman and Master’s athlete at @crossfitpallas! “I wanted to thank you all for the coaching, support, programming and community CFP provides, and how it recently all came together to manifest in my stepping so far outside my comfort zone as I performed in a bathing suit, on stage, at the Kitchen Theatre’s recent LipSink Battle. I can tell you that I would NEVER (emphasis intended!) have considered a bathing suit of any kind in public, or even private for that matter, due to a lifetime of self-criticism. But in the year and a half I’ve been coming to CrossFit, I have come to appreciate and embrace where I am, in my present body. I feel strong, able, fit, healthy, and on occasion, full of bad-assery.⁣ ⁣
During one of our rehearsals (for “Shallow”), I had one of those “Holy Shit! No Way! I really am that strong!!” moments, which was only slightly eclipsed when a patron at the event came up to me afterwards and complimented my “amazing arms”! And while I thanked them for the compliment, in my head I was saying, “hell yeah, I do! I have amazing ‪6:00am‬ CrossFit Pallas arms!” (I may have also said “MF” at the end. Because adrenaline. And open bar).⁣ ⁣
I came to CrossFit because I like fitness, embrace holistic wellness, and appreciate competition. What I have received far exceeds all of that. Well beyond the amazing community of supreme coaches and supportive friends, I am finding a way to embrace my body. At this stage in my Masters Athlete life. And with the aid of a flowered swim cap (and ZoomTan), get on stage, in front of strangers and friends, and celebrate it even!⁣ ⁣
I'm not sure there are words enough to convey my gratitude... but I'll start with thanks!”⁣
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Photo and words shared with permission from @ginagiam. #CrossFit #Community #CrossFitPallas #Ithaca #FLX #Gains @crossfit @crossfitgames @crossfitaffiliates @crossfitpallas @kitchentheatrecompany

Please welcome New Member: Kendon!⁣
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“Hi, my name is Kendon. I joined CrossFit to be a part of a community of people who challenge and improve themselves.”⁣
⁣
@crossfitgames @crossfit @crossfitaffiliates ⁣
#crossfit #community #ithaca #FLX #fitness #gym #gains #newmember

𝐏𝐮𝐦𝐩 𝐓𝐮𝐞𝐬𝐝𝐚𝐲! Who’s ready for all the pressing? Shoutout to athletes @Jon husson93 and @emj_ramz for busting out these beautiful HSPU reps!⁣ ⁣
Tuesday’s Metcon - 10m Infinity Ladder:⁣
1 HSPU⁣
1 Burpee Box Jump Over 24”/20”⁣
2/2, 3/3, 4/4, 5/5...⁣
⁣
AND Shoulder health accessory work:⁣
Prone I/Y/T (5 each) with plates⁣
5 Tempo Push Ups @crossfit @crossfitpallas @crossfitaffiliates @crossfitgames #CrossFit #Community #CrossFitPallas #Ithaca #FLX #Fitness #Gains

Test day Monday!⁣
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Strength - 15m to establish:⁣
1RM Front Squat⁣
METCON - FT:⁣
1000m Row⁣
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*This is a test, and an absolutely maximal effort. ⁣
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Mobility - Saddle Pose 3m. ⁣
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Make sure you make stretching/self care/mobility a priority today (and every day!). ⁣
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And, don’t forget: Lex offers yoga on Sunday from 10:30-11:45am⁣
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@crossfitgames @crossfit @crossfitaffiliates ⁣
#crossfit #community #ithaca #FLX #fitness #gym #gains⁣
#selfcare #yoga #mobility

Today and every day, we honor exceptional, strong, inspiring, beautiful, brave, badass women and mamas. Join us in wishing a Happy Mother’s Day to the incredible women in the CFP community and anyone that embodies the qualities of “mom”. ⁣
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We’ll be highlighting women from our community all day on our Insta/FB story. Can we share your photo of you with your humans/furry loves? Tag @crossfitpallas in your Instagram story or on Facebook so we can celebrate you! ⁣
⁣
#CrossFit #Community #Ithaca #FLX #Fitness #Gains @crossfit @crossfitgames @crossfitaffiliates

What does COMMUNITY at @crossfitpallas mean to you? Tag a friend and share some love! #CrossFit #Community #Ithaca #FLX #Fitness #Gains

Our Festivus pictures are up on Facebook. Here’s a sneak peak of the action!⁣
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Thank you to all who came out to participate, judge, volunteer and cheer! ⁣
⁣
@crossfitgames @crossfit @crossfitaffiliates @festivusgames ⁣
#crossfit #community #ithaca #FLX #fitness #gym #gains⁣

Looking for a FUN fitness program for your kiddo (age 5-12)? We love our CrossFit Kids classes! Classes are held every Tuesday and Thursday from 4:45-5:30pm with coaches Jana and Janessa. Looking for more info? Email us@at Janessa.ciaschi@gmail.com. P.S. Summer is coming - stay tuned for more CrossFit Kids offerings! #CrossFit #CrossFitKids #Community #Family #Ithaca #Fitness #FLX @crossfitkids @crossfitpallas @crossfit @crossfitaffiliates @crossfitgames

We only sell @ascent_protein and @paragon_recovery because our athletes demand the highest quality ingredients for their recovery.
Check out our store for more information or see a coach to purchase!
#recovery #ascentprotein #hardworktakesplacehere #ownyourecovery #paragonrecovery @dallasdoiron @kyle.barsalou @ascent_protein @paragon_recovery @crossfitpallas @crossfitpallas.longbranch

Sundays are for RECOVERY! What are YOU doing today to rest, recover, and make this next week your best week?
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“The work that you put in outside of the gym becomes even more crucial to attaining your goals; we’re talking about stretching, self care, nutrition, sleep, hydration, which all lead to better recovery.” - Tim Paulson, CF L-2. Read more from the “Mindset Training and Longevity in CrossFit” blog, and our approach to health, wellness, and long-term functionality at crossFit Pallas. Link in bio! ⁣
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#CrossFit #Community #Fitness #Ithaca #FLX #Gains @crossfit @crossfitgames @crossfitpallas @crossfitaffiliates

Congrats to The May Featured Athlete: Flo!
Flo joins us by way of Germany and loves a good cider. Read more about her on our website. Link in bio! @crossfitgames @crossfit @crossfitaffiliates
#crossfit #community #ithaca #FLX #fitness #gym #gains

⭐️May Challenge⭐️ Accumulate 500 push-ups for the month of May!! That’s just over 16/day. Or 4 sets of 4!
In the videos, Coach Tim goes over a new variation for us. Regular push-ups, knee push-ups and banded will all count towards your total. Any push-ups in workouts will not. Keep the running tally on the poster board in the Foundations Room. Also, tag us in your videos and use #CFPMAY19 @crossfitgames @crossfit @crossfitaffiliates
#crossfit #community #ithaca #FLX #fitness #gym #gains

Bring a friend (or two!) down to @crossfitpallas TOMORROW, 5.1 for a free community trial session during any of our class times (6:00am, 8:15am, 9:15am, noon, 3:30pm, 4:30pm, 5:30pm, 6:30pm). Please arrive 5-10 minutes prior to class to fill out a waiver. See you then! #CrossFit #Community #Ithaca #FLX #Fitness #Gains @crossfit @crossfitaffiliates @crossfitgames

Scivation Coupon Code: TREXPAULSON20

Scivation Coupon Code: TREXPAULSON20

CrossFit Pallas

241 Cherry St. Ithaca, NY, 14850

(610) 209-6440

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