4 August 2017

Be sure to watch the CrossFit Games this weekend! Catch a glimpse of Ithaca Resident and owner of CrossFit Pallas in action!


Workout of the Day

24 Minute E2MOM
"Every 2 Minutes, for 24 Minutes"

Minutes 0-2: You pick gymnastics practice
Minutes 2-4 You pick weightlifting practice
Minutes 4-6 Single, Double or Triple Under Practice

Repeat until you've completed 24 minutes of work, or 4 rounds of each movement.

*The intention of today is to give you some structured time to work on 2 movements of your choice. The intention is for you to work on a skill that you would like to get better at. It is NOT to just make up a really killer wod with all your favorite movements. If you struggle with squat cleans, you should choose those. If you want practice with toes to bar, you should choose those. Be humble. Leave your ego at the door, today, and everyday.

*You're going to alternate movements so you can work with one a little bit at a time without fatiguing it. You'll also choose your own number of reps or time to work within each 2 minute block. 

*Here's an example of what it might look like for me:

In 2 Minutes: 12 unbroken toes to bar. I know I can do 10 no problem, so today I'll see if I can get 12 each round. I'll rest up in the remaining time so I'm ready for my next movement.


In 2 Minutes: 5 snatches @ 105. I want to feel comfortable cycling this weight and being sure to bring the bar into my hips on every rep.


In 2 Minutes: Attempt triple unders to get some quality practice time in with them and my rope. I won't go to fatigue, its just for practice.

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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