Pallas Ithaca

Raise a mitten if you’re BERNing with delight for retest week! Front squat, deadlift, and press PRs coming up!

Strict + kip today! The kipping pull-up is an advanced variation of a pull-up that requires strict pull-ups prior. Why? Your shoulders need to be strong enough to withstand the amount of torque on them. The kipping pull-up helps to train your muscular endurance, improve your gymnastics skills, and help create body awareness. Shoutout to Michelle for busting out strong gymnastics sets this AM! @dr_turmoyal

At the end of the day, all you need is hope and strength. Hope that it will get better, and strength to hold on until it does. - Jazmin Whitmore : @brittaj7 #throwback

Emily, Lindsey, and Anna rocking through today’s overhead squat skill work. Why do we train the OHS? This movement is a great test of an athlete’s mobility, balance, coordination, and spatial awareness. The overhead squat movement involves every joint and most of the soft tissue structures (fascia, muscles, ligaments, and tendons) in the human body. The musculature of the torso, shoulders, and arms primarily stabilize the barbell overhead. Even the muscles of the hands and feet are heavily involved. The hands maintain a secure grip on the barbell, positioning the bar directly above the bones of the forearm. The feet maintain a solid base of support from which to balance the combination of body weight and overhead resistance. @crossfitinvictus

Shoutout to last night’s 6pm class on their squat snatch technique. Yesterday’s programming was an excellent opportunity to improve movement patterns, range of motion, and to help build the strength and skills needed to complete dynamic lifts (which we’re continuing with deadlift day!). Happy Tuesday, everyone. Get after it!

Happy (belated) Birthday, Coach Lauree! Lauree has been on the Pallas Fitness coaching team since 2018. She brings humor, energy, and fun to all of her classes, and exhibiting a special connection to athletes that step into the gym. Please join us in wishing Lauree a continued happy birthday week, full of family time, fitness, homemade goodies, and a whole lotta love!

We’re cruising to the end of our 9-week strength cycle. We’ll be warming up that PR bell for next week’s 1RM retest of front squat, deadlift, and press. Get pumped! Shoutout to Babajide for last week’s solid % work!

"Blessed is the season which engages the whole world in a conspiracy of love." Hamilton Wright Mabie The team at Pallas Fitness is more thankful than ever for the strong community that backs us, and has for the last 8 years. We wish all of you a safe, healthy, and happy holiday season!

Injustice anywhere is a threat to justice everywhere. We are caught in an inescapable network of mutuality, tied in a single garment of destiny. Whatever affects one directly, affects all indirectly. Martin Luther King Jr., Letter from the Birmingham Jail, 1963 #ReclaimMLK Artwork by @detour303

All I want for the holidays is...strong shoulders and @ginagiam’s holiday spirit! We will be closed tomorrow through Sunday for the holiday, but don’t forget that our At Home program and @trexpaulson daily video will be available in the @triibinc app still - if you want to get a workout in!

We go to the gym because we choose discomfort - and choosing that path helps us grow. What makes us uncomfortable can be different for every one of our members! For some, walking in the door, day in and day out, is the uncomfortable part. For others, it’s pushing themselves to their limits each day in the workout. When we actively choose discomfort in our daily routines, it prepares us for the parts of life when uncomfortable situations show up unannounced - and leaves us b...etter prepared to face them. Pallas is part of our routine because our coaches, community, and this space help make us better people, not just healthier ones. DM or email us to get started today!

The gym can be our home away from home - a place where we find like minded individuals on a journey of health, wellness, and performance. COVID continues to challenge us, and it has certainly changed parts of our Pallas experience. We are very much looking forward to the days where we can return to gym get togethers, long talks after classes, and our yearly events. For now, we continue to appreciate our community and your continued support! Looking for your FLX Gym Fam? Reach out to us today to discuss onboarding!

Namaste! Wishing our @pallas.fitness athletes and our community a moment of zen today. Throwback to rooms full of friends and invigorating yoga classes with @lex_santi.

Swing on down to Pallas for Friday Happy Hour! Today’s workout is: Conditioning - 2x 8m AMRAP, 3:00 rest: 15 Box Jumps (step down)... 10 TTB 5/5 KB Hang Snatch Miss your smile and your incredible gymnastics antics at the gym, Brian! @newyorkwinetraders #PALLAS #PallasFitness #Community #Coaching #Fitness #FunctionalFitness #Yoga #Health #Movement #Wellness #Gym #FLX See more

@lyndseylyman: It feels good to get out to see gym friends, get in a workout, push myself way harder & be able to do a lot more than I could ever put together doing at home. So grateful for this fitness community that keeps me believing I can do more and more than I (at first) think I can. #PALLAS #PallasFitness #Community #Coaching #Fitness #FunctionalFitness #Yoga #Health #Movement #Wellness #Gym #FLX

Self care = community care! Connect & check in with your coaches, family, & friends regularly. We’re here for YOU. Want to talk to someone? Send us a message @pallas.ithaca or email Coach Janessa at [email protected]. Have fitness-related, or general Pallas questions? Message Coach Tim @trexpaulson or email [email protected]. ... Need professional support? We can help you get connected with local resources (or excellent online resources, if that’s your jam!). Looking for additional online resources for anxiety and mental health? Click here for a free mental health toolkit! https://www.virusanxiety.com/ We’re better together. Stay healthy, friends! #PALLAS #PallasFitness #Community #Coaching #Fitness #FunctionalFitness #Yoga #Health #Movement #Wellness #Gym #FLX See more

Hold a deadlift 6 off the ground with an elevated heart rate..how bad could it be?! Member Ace crushing a heavy hold during today’s workout. The thought behind today’s sneaky programming?... It’s all about that hip function and awareness! Hold hip flexion. Hold hip extension. Then violently extend those hips!

Please welcome Donna to the Pallas coaching staff! Donna joins us with years of experience as a CrossFit coach at CrossFit of Ithaca, and is the founder/leader of FitSober. I’m most excited to meet all the incredible folks at Pallas and be a part of a great team of coaches. We’re so happy to have you on board, @dona_atki! #PALLAS #PallasFitness #Community #Coaching #Fitness #FunctionalFitness #Yoga #Health #Movement #Wellness #Gym #FLX

Happy Birthday, Coach Jana! Jana has been on the Pallas Fitness coaching team since 2014, and continues to bring a wealth of knowledge, energy, and fun to every class she leads. Please join us in wishing Jana a happy birthday, full of good vibes, family time, fitness, and a whole lotta love! #PALLAS #PallasFitness #Community #Coaching #Fitness #FunctionalFitness #Yoga #Health #Movement #Wellness #Gym #FLX