CrossFit Allmend
Fit for Lifts
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout Nancy 5 rounds for time of: 400-m run 15 overhead squats (25/40 kg)
Freie Plätze: 8
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout 4 rounds for time of: 25 deadlifts (55/80 kg) 25 push-ups
Freie Plätze: 7
Weightlifting 2. Week Snatch
11:00 - 12:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 5 sets of: 3 Shrugs 3 Flat-Footed Snatch Pull To Hold 3 Hang Power Snatch 3 Tall Snatch (without dip) then 5 sets of: 3 Power Snatch from the Ground 3 Drop Snatch 3 Overhead Squat then 3 sets of: 10-12 Bent over Row
Freie Plätze: 8
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Workout For total reps: 8 rounds: :20 air squats :10 rest 4:00 rest 8 rounds: :20 Echo bike cals :10 rest Tabata 2 -Hollow Rocks -Plank hold Workout 3 EMOM 14: Min. 1 | 1-3 strict muscle-ups Min. 2 | 3-5 candlesticks
Freie Plätze: 8
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Workout 4 rounds for reps: 3:00 bike cals 2:00 DB Turkish get-ups (12.5/15 kg) 1:00 hollow rocks
Freie Plätze: 10
All Levels
12:00 - 13:00
CF Allmend
Raffaele D'Alto
Workout Nancy 5 rounds for time of: 400-m run 15 overhead squats (25/40 kg)
Freie Plätze: 8
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout Every 5:00 x 5 sets: 5 push jerks :30 rest 100-m run – Score is heaviest load lifted and slowest run effort.
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout Every 5:00 x 5 sets: 5 push jerks :30 rest 100-m run – Score is heaviest load lifted and slowest run effort.
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout 20 rounds for time of: 21 double-unders 7 burpees – At 0:00 and 10:00, complete a 500-m row.
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout 20 rounds for time of: 21 double-unders 7 burpees – At 0:00 and 10:00, complete a 500-m row.
Weightlifting 2. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 5 sets of: 3 Shrugs 3 Flat-Footed Snatch Pull To Hold 3 Hang Power Snatch 3 Tall Snatch (without dip) then 5 sets of: 3 Power Snatch from the Ground 3 Drop Snatch 3 Overhead Squat then 3 sets of: 10-12 Bent over Row
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout For time: 50 strict pull-ups – Every 10 reps, complete 10 barbell front-rack walking lunges (55/80 kg).
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
Part A 2 x 12 Stiff Leg Deadlift (warmup set 20-30% of 1RM) 3 x 6 Stiff Leg Deadlift (70% of 1RM) 2 x 5 Stiff Leg Deadlift (80% of 1RM) Part B 2 x 12 Snatch Grip Deadlift 3 x 6 Snatch Grip Deadlift between sets 10 KB Bent over Row
Freie Plätze: 4
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Workout For time: 50 strict pull-ups – Every 10 reps, complete 10 barbell front-rack walking lunges (55/80 kg).
Freie Plätze: 6
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Workout 4 rounds for reps: 3:00 bike cals 2:00 DB Turkish get-ups (12.5/15 kg) 1:00 hollow rocks
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Workout 4 rounds for reps: 3:00 bike cals 2:00 DB Turkish get-ups (12.5/15 kg) 1:00 hollow rocks
Freie Plätze: 6
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout Nancy 5 rounds for time of: 400-m run 15 overhead squats (25/40 kg)
Freie Plätze: 7
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Part A 2 x 12 Stiff Leg Deadlift (warmup set 20-30% of 1RM) 3 x 6 Stiff Leg Deadlift (70% of 1RM) 2 x 5 Stiff Leg Deadlift (80% of 1RM) Part B 2 x 12 Snatch Grip Deadlift 3 x 6 Snatch Grip Deadlift between sets 10 KB Bent over Row
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout Nancy 5 rounds for time of: 400-m run 15 overhead squats (25/40 kg)
Freie Plätze: 8
Wochenansicht
MONTAG, 12.10.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout Every 5:00 x 5 sets: 5 push jerks :30 rest 100-m run – Score is heaviest load lifted and slowest run effort.
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout Every 5:00 x 5 sets: 5 push jerks :30 rest 100-m run – Score is heaviest load lifted and slowest run effort.
DIENSTAG, 13.10.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout 20 rounds for time of: 21 double-unders 7 burpees – At 0:00 and 10:00, complete a 500-m row.
All Levels
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Workout 20 rounds for time of: 21 double-unders 7 burpees – At 0:00 and 10:00, complete a 500-m row.
Weightlifting 2. Week Snatch
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 5 sets of: 3 Shrugs 3 Flat-Footed Snatch Pull To Hold 3 Hang Power Snatch 3 Tall Snatch (without dip) then 5 sets of: 3 Power Snatch from the Ground 3 Drop Snatch 3 Overhead Squat then 3 sets of: 10-12 Bent over Row
MITTWOCH, 14.10.2026
All Levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout For time: 50 strict pull-ups – Every 10 reps, complete 10 barbell front-rack walking lunges (55/80 kg).
Freie Plätze: 8
Powerlifting
18:00 - 19:00
CF Allmend
Flavia Zuber
Part A 2 x 12 Stiff Leg Deadlift (warmup set 20-30% of 1RM) 3 x 6 Stiff Leg Deadlift (70% of 1RM) 2 x 5 Stiff Leg Deadlift (80% of 1RM) Part B 2 x 12 Snatch Grip Deadlift 3 x 6 Snatch Grip Deadlift between sets 10 KB Bent over Row
Freie Plätze: 4
All Levels
19:00 - 20:00
CF Allmend
Flavia Zuber
Workout For time: 50 strict pull-ups – Every 10 reps, complete 10 barbell front-rack walking lunges (55/80 kg).
Freie Plätze: 6
DONNERSTAG, 15.10.2026
Masters Class
16:30 - 17:30
CF Allmend
Raffaele D'Alto
Workout 4 rounds for reps: 3:00 bike cals 2:00 DB Turkish get-ups (12.5/15 kg) 1:00 hollow rocks
Freie Plätze: 10
All Levels
18:00 - 19:00
CF Allmend
Jael Burri
Workout 4 rounds for reps: 3:00 bike cals 2:00 DB Turkish get-ups (12.5/15 kg) 1:00 hollow rocks
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Jael Burri
Workout 4 rounds for reps: 3:00 bike cals 2:00 DB Turkish get-ups (12.5/15 kg) 1:00 hollow rocks
Freie Plätze: 6
FREITAG, 16.10.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout Nancy 5 rounds for time of: 400-m run 15 overhead squats (25/40 kg)
Freie Plätze: 8
All Levels
12:00 - 13:00
CF Allmend
Raffaele D'Alto
Workout Nancy 5 rounds for time of: 400-m run 15 overhead squats (25/40 kg)
Freie Plätze: 8
All levels
17:00 - 18:00
CF Allmend
Raffaele D'Alto
Workout Nancy 5 rounds for time of: 400-m run 15 overhead squats (25/40 kg)
Freie Plätze: 7
Powerlifting
18:00 - 19:00
CF Allmend
Raffaele D'Alto
Part A 2 x 12 Stiff Leg Deadlift (warmup set 20-30% of 1RM) 3 x 6 Stiff Leg Deadlift (70% of 1RM) 2 x 5 Stiff Leg Deadlift (80% of 1RM) Part B 2 x 12 Snatch Grip Deadlift 3 x 6 Snatch Grip Deadlift between sets 10 KB Bent over Row
Freie Plätze: 8
All Levels
19:00 - 20:00
CF Allmend
Raffaele D'Alto
Workout Nancy 5 rounds for time of: 400-m run 15 overhead squats (25/40 kg)
Freie Plätze: 8
SAMSTAG, 17.10.2026
All Levels
10:00 - 11:00
CF Allmend
Raffaele D'Alto
Workout 4 rounds for time of: 25 deadlifts (55/80 kg) 25 push-ups
Freie Plätze: 7
Weightlifting 2. Week Snatch
11:00 - 12:00
CF Allmend
Raffaele D'Alto
Warm-up & Mobility (Burgener Warm-up) Exercises 5 sets of: 3 Shrugs 3 Flat-Footed Snatch Pull To Hold 3 Hang Power Snatch 3 Tall Snatch (without dip) then 5 sets of: 3 Power Snatch from the Ground 3 Drop Snatch 3 Overhead Squat then 3 sets of: 10-12 Bent over Row
Freie Plätze: 8
SONNTAG, 18.10.2026
WOD
10:00 - 11:30
CF Allmend
Raffaele D'Alto
Workout For total reps: 8 rounds: :20 air squats :10 rest 4:00 rest 8 rounds: :20 Echo bike cals :10 rest Tabata 2 -Hollow Rocks -Plank hold Workout 3 EMOM 14: Min. 1 | 1-3 strict muscle-ups Min. 2 | 3-5 candlesticks
Freie Plätze: 8