17 January 2019

 
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🔊RESERVE YOUR SPOT TODAY🔊 Dark Horse Rowing, a world-class rowing organization, will be running a 4-hour long seminar on the Concept 2 Rower and Ski Erg on Sunday, February 3, 2019 from 9:00am-1:00pm. This seminar is open to both members of CrossFit Pallas and members of our greater community* (including coaches and trainers) who are interested in learning proper rowing form and honing technique. Visit https://crossfit-pallas.triib.com/events/dark-horse-rowing-seminar/ to register! The cost to register is $50.00. If you are not a current member of CrossFit Pallas, please make sure to complete the waiver form on the registration page in order to participate in the seminar. See you on 2.3! @crossfitgames @crossfit @crossfitaffiliates @sevenvalleycrossfit @crossfit315 @cfdxfit @barnwarriorcrossfit @gsrcrossfit @crossfitsona @victor.crossfit @canandaiguacrossfit @cf_of_ithaca #crossfit #community #ithaca #FLX #fitness #gym #gains

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Workout of the Day

"Shotgun"

For Time:

50 Cal Row
40 Kettlebell Swings (70/53)
30 Deadlifts (225/155)
20 Burpees over the bar
10 Muscle Ups

**Congrats to Mike Manning for winning the drawing for the prize package of week 2 of the 2019 Habit Challenge!

**Love seeing everybody's posts about romwod and/or stretching! Keep sharing on IG and tag us: @sevenvalleycrossfit


2 comments (Add your own)

1. Mike Manning wrote:
Yay!

Wed, January 16, 2019 @ 8:08 PM

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Sat, February 16, 2019 @ 7:16 PM

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am